A major study has been investigating how much fiber we REALLY need to be eating and found there are HUGE Benefits!
1️⃣ Reduced risk of debilitating heart attacks and strokes.
2️⃣Reduced risk of type-2 diabetes.
3️⃣Easier weight management.
4️⃣ Reduced blood pressure and cholesterol levels.
5️⃣It’s cheap and widely available in the grocery stores!!
The national recommendations for fiber intake are 30-38 grams per day for men and 25g for women. For many people it can be a challenge to include that much fiber and most people top out at 15g. The lancet medical journal suggests that if 1000 people shifted from a low (<15g) to a high fiber diet (>25-29g) It would prevent 13 deaths and 6 cases of heart disease. This was based on research that followed people from 1-2 decades. They also found reduced levels of type 2 diabetes and bowel cancer as well as lower weight, blood pressure and cholesterol levels
The more fiber consumed the better.
Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.