Fiber: Your Gut’s Best Friend

What is Fiber and Why Do We Need It?

Fiber is the part of plants that our bodies can’t digest. While it doesn’t give us any calories, fiber is super important for a healthy gut and overall well-being. Think of it as a natural broom that sweeps out your colon, helping prevent constipation and keeping the good bacteria in your gut happy.

How Much Fiber Do We Need?

The amount of fiber we need changes from person to person, based on things like age, if you’re a guy or a girl, and how much you move around. On average, the 2019 guidelines say we should aim for about :

Kids: As kids grow, so does their need for fiber.
Teens: Teenage girls aged 16-18 need around 29 grams of fiber daily, while teenage boys need about 37 grams.
Young adults: Women aged 19-29 should aim for about 32 grams of fiber per day, and men around 37 grams.
Adults: Most adults need somewhere between 25-38 grams of fiber each day.
Older adults: While fiber needs might decrease a bit as we age, it’s still super important for gut health.

Fiber-Packed Foods to Fuel Your Body

Did you know that jelly (or agar-agar) is a great source of fiber? This tasty treat is made from seaweed, especially the Gracilaria type. Not only does it help with digestion, but it also keeps you feeling full for longer. But agar-agar isn’t the only fiber hero. Here are some other fiber-rich foods you should be eating:

• Fruits: Apples, pears, bananas, berries, and oranges.
• Veggies: Broccoli, spinach, carrots, cabbage, and beans.
• Grains: Whole wheat, oatmeal, brown rice, and quinoa.
• Legumes: Beans like kidney beans, lentils, and chickpeas.

Why Fiber Rocks

Getting enough fiber in your diet has tons of benefits, including:

• Better digestion: Prevents constipation and reduces the risk of colon cancer.
• Lower cholesterol: Helps lower your bad cholesterol levels.
• Stable blood sugar: Keeps your blood sugar levels steady, especially if you have diabetes.
• Feel fuller longer: Helps you feel full, making it easier to manage your weight.

Easy Ways to Get More Fiber

Want to boost your fiber intake? Here are some simple tips:

• Swap white rice for brown rice or quinoa.
• Add seeds to your yogurt or cereal.
• Eat more fruits and veggies.
• Make smoothies with fruits and veggies.
• Snack on nuts or dried fruit.

Remember: Fiber is just one part of a healthy diet. Don’t forget to include plenty of protein, vitamins, and minerals, and stay active to feel your best.

Want to learn more about the benefits of fiber and how to incorporate it into your diet? Let me know!