Getting healthy by eating a proper diet is an admirable and necessary goal.
There are so many diets out now that it is quite literally impossible to list them all.
The desire to lose weight, get fit, or simply feel better leads people to try almost anything.
Nutrition specialists like Lesia Atkinson, Functional Medicine Nutritionist at Boulder Longevity Institute, understand the value of eating clean and reducing the intake of bad foods.
She says, however, that many people forget an important step: adding more fiber.
The average person is getting around 10 to 15 grams of fiber a day with a normal diet.
To experience the health benefits offered by fiber, people should be eating closer to 30 or 40 grams a day.
The Benefits of Increased Fiber
What are the health benefits of increasing fiber? How can a higher fiber diet help you look and feel better?
Fiber can reduce the rate of sugar absorption. Glucose can spike when you eat foods that allow for quick sugar absorption. When it begins to fall, your body signals that you are hungry again. This is how overeating occurs.
Fiber speeds food up. As you eat a high fiber diet, it speeds food moving through the intestinal tract. This signals your brain to tell your body to stop eating. Fiber also absorbs water, softening stools so that they pass more easily.
Fiber improves gut health. Think of fiber as a gut janitor. It helps maintain a healthy biome (the good bacteria in your gut) by keeping your colon clean.
Fiber reduces visceral fat. While you may not see visceral fat, it is the most unhealthy as it surrounds your organs. Fiber is one way to reduce it.
Fiber reduces the risk of diseases. Basically, all of them. If you can name it, a higher fiber diet can help your body avoid it.
Fiber is clearly a health benefit that can help you look better in the long run.
A healthier system can provide a base for better exercise and workout performance.
How Do I Get More Fiber?
Increasing the amount of fiber in your diet by double can sound quite overwhelming.
Fortunately, is it easier than you might think.
Try implementing a few of these ideas each day to increase your fiber and improve your overall health.
Skip the juice: Fruit and berries are high in fiber while juices have very little if any.
Roast your veggies: Roasting vegetables helps with digestion and maximizes fiber absorption.
Ask for brown rice: Did you know brown rice is just white rice with the husk on? That little husk packs fiber.
Whole grain, not whole wheat: Most whole wheat bread has very little fiber. Get whole grain bread as it often features at least 3 grams of fiber per serving.
Include beans and legumes: These popular sides are high in fiber and easy to add to almost any meal.
The problem with your diet may not be what you are eating but what you aren’t.
Take the advice of the Functional Medicine Nutritionist at the nation’s first medically managed peptide therapy center: eat more fiber!