22 Mar Do you eat enough fiber?
Jessie struggled with digestive issues for years. She regularly felt bloated, constipated, and generally uncomfortable after meals. She tried eliminating certain foods, adding in probiotics, taking antacids, and more, but nothing seemed to help.
When she came to me, she was frustrated and felt defeated.
Initially, she kept a food/mood journal. In reviewing this, we quick identified that she wasn’t eating enough fiber–which is an essential nutrient to help with digestion, and to promote regularly bowel movements.
Working together, she slowly increased her fiber intake through more vegetables, fruits and legumes in her daily eating plan.
In addition, she started drinking more water and moving her body more regularly.
In a few weeks, she noticed a significant improvement in her digestion.
This doesn’t mean that this approach will work for everyone, but fiber is a very important nutrient to eat daily.
Let’s talk more about fiber….
Fiber is a type of carbohydrate found in plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber cannot be digested by your body, yet it plays an important role in your digestion.
Here are some ways that fiber helps with digestion:
- Promotes regular bowel movements: Fiber adds bulk to the stool, which helps to move waste through the digestive system more efficiently. This can help to prevent constipation and other digestive issues.
- Increases satiety: Foods that are high in fiber tend to be more filling, which can help to prevent overeating and promote weight management.
- Supports the growth of beneficial gut bacteria: Fiber acts as a prebiotic, which means it feeds the healthy bacteria in your gut. These bacteria help to break down food, produce nutrients, and support our immune system.
- Reduces the risk of digestive disorders: Studies have shown that a diet high in fiber can help to reduce the risk of several digestive disorders, including diverticulitis, inflammatory bowel disease (IBD), and colon cancer.
Thus, fiber is an important carbohydrate to support your digestive health and promote overall wellness.
Do you eat enough fiber? The American Heart Association recommends that adult women consume at least 25 grams of fiber per day.
Unfortunately, the average American eats about 10 grams of fiber each day.
Fruits, vegetables, legumes, and seeds are great sources of fiber. One of my favorite sources of fiber are chia seeds, in the form of chia pudding. Check out the list above to add more fiber into your diet. Hit reply if you need help determining the right plan for you!
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