The Tamesis
In a protein-obsessed world, become a fiber lover. That’s what health experts are now recommending, as statistics reveal the sad fact that 95% of people are deficient in this essential dietary food. “It’s the closest thing we have to a superfood,” says Emily Leeming, a microbiome scientist, nutritionist and author of the book genius gut.
Why is fiber important for our health?
“It is associated with a reduced risk of many diseases, such as heart disease, type II diabetes, and colorectal cancer,” explains Dr. Leeming. “It helps slow the release of energy into the bloodstream, keeping blood sugar levels stable, keeping you fuller and energized longer.” Additionally, it helps clear intestinal buildup and creates a healthy environment.
In fact, the gut is where fiber has a major impact, and when the gut is healthy, the rest of our body’s systems are more likely to be too. “You can’t digest fiber yourself, but your gut microbes can,” she explains. “Fiber provides nutrients for gut bacteria, allowing them to produce special healthy molecules called short-chain fatty acids, which help fight inflammation, take care of the cells in your gut, and keep the blood-brain barrier strong, helping to protect your brain from harmful molecules.”
Systemic inflammation is the culprit behind most chronic diseases, and unfortunately, our modern lifestyles—filled with stress, processed foods, and sleepless nights—are a key reason. Research shows that increasing fiber intake by just 5 grams per day can reduce the risk of death from all causes, including stroke, cancer, diabetes and cardiovascular disease, by 14%. Simply put, if we want to prevent disease and poor health, we must make it our mission to increase our fiber intake.
How to incorporate fiber into your daily life
“You don’t have to eat a salad with every meal to meet the recommended daily intake of 30 grams,” says Dr. Leeming. “Instead, it’s about fiber intelligence and incorporating high-fiber foods into your daily meals.” Step one: Realize why it’s important. second? Know your fiber. “Most of us tend to associate fiber with fruits and vegetables, but in fact, whole grains, legumes, nuts and seeds contain more fiber than most fruits and vegetables. For example, lettuce contains 1.8 grams of fiber per 100 grams, while chickpeas have about four to five times that amount.”
Dr. Leeming says breakfast is important because if you skip a meal throughout the day, you’ll find it difficult to reach your golden quota of 30 grams. “Studies show that people who skip breakfast tend to consume less fiber and other nutrients than those who eat breakfast.”
You should eat fiber-rich foods now
These are just some foods to watch out for:
green peas
These little beans are one of the best sources of vegetarian protein and are also rich in fiber. According to the Mayo Clinic, one cup of boiled peas will add 9 grams of fiber (as well as 8.5 grams of protein) to your meal.
pear
Pears season is approaching, so get ready to stock up. This nutrient-dense fruit, packed with antioxidants, is all great, but its fiber content makes it the star. One serving (medium serving) contains more than six grams of fiber, which one study shows, combined with the sugar content (all fructose, in case you were wondering) can have a laxative effect.
apple
There’s an important caveat to this famous one-a-day fruit: You must eat the apple with the skin on. Health benefits of apples include vitamin C, hydration (about 85% water), and antioxidants that help reduce inflammation, including supporting heart health.
