What is The Superfood 95% of Americans Fail to Eat Enough of?
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FIBER! Only 5% of Americans Get the
Recommended Amount of Fiber in Their Diet.
That's about 1 out of 20 people. Are you one of the 5% or the 95%?
And Do You Even Care About Fiber?
Well, you should because fiber has some HUGE benefits. Eating the recommended amount of fiber offers the following benefits:
Reduction in all cause mortality by about 15%
Reduced death from heart disease by 30%
Reduction in colorectal cancer by about 27%
Reduction in diabetes, stroke and breast cancer
Decrease in body weight, blood pressure and cholesterol level
A 10 gram increase in fiber leads to an 11% reduction in migraines
Reduced arthritis and reduced arthritic pain
Deeper, more restorative sleep
What's not to like about those benefits? Any drug that could supply these benefits would be a huge block buster drug with mega sales. In spite of these fabulous benefits, around 95% of Americans don’t consume enough fiber.
"Fiber is the closest thing we have to a true superfood!" (Vox, Julia Belluz, Jul 15, 2019)
But Are All of Those Benefits Due to Increased Fiber?
Or is dietary fiber a marker for something else?
Yes and No.
Part of the Above Benefits Are Due to Fiber Alone.
If all you do is take supplemental fiber, with no other dietary changes it will make you feel full and eat less which helps in weight loss. Even something as simple as Metamucil will help your cholesterol level come down and your blood sugar levels will tend to stabilize, which is especially helpful for diabetics or for those trying to prevent diabetes.
And Part of the Above Benefits Are Due to the Dietary Changes
That Come With a Higher Fiber Diet.
The main source of fiber for most people is vegetables. Hence when you change your diet to increase fiber intake, you are probably eating more vegetable. And because most vegetables are loaded with vitamins and minerals, your overall nutrition goes way up. Other sources of fiber include whole grains, fruits, nuts, seeds and legumes, all of which pack a lot of good nutrition. Most of the foods you give up to switch to a higher fiber diet, such as candy bars and pop don't supply much good nutrition and are loaded with sugar, salt and bad fats. Thus you benefit from the foods you give up and from the foods you add when you adopt a high fiber diet.
Fiber Will Make You Healthier.
If you are not willing, or able, to change your diet, but are willing to supplement fiber, then you should do so. Metamucil is cheap, readily available, and the instructions are on the label. Studies have shown it will help your heart health, weight control and diabetes. You can also go to a health food store and pick from a number of other fiber products.
If you are able to change your diet by increasing vegetables, whole grains, fruit, nuts, seeds and legumes you will experience even more benefit.
How Much Fiber Should We Eat?
The recommended daily intake is 25 to 30 grams of fiber per day. Compared to the average adult intake of 10 to 15 grams of fiber per day, that is a big deficiency! This is known as The Fiber Gap and is considered a public health concern.
How Do You Increase Your Dietary Fiber?
At least half of 2 meals per day should be non starchy vegetables:
Alfalfa sprouts, Arugula, Artichoke, Asparagus, Bamboo shoots, Beans (green, Italian, yellow or wax), Bean sprouts, Beets, Bok choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Chicory, Chinese cabbage, Chinese spinach, Cucumber, Eggplant, Fennel, Garlic, Green onions, Greens (beet or collard greens, dandelion, kale, mustard, turnip), Hearts of palm, Herbs (parsley, cilantro, basil, rosemary, thyme, etc.), Jicama, Kale, Kohlrabi, Leeks,, Lettuce (endive, escarole, romaine or iceberg), Mushrooms, Okra, Onions, Parsley, Peppers (green, red, yellow, orange, jalapeño), Purslane, Radishes, Rapini, Rhubarb, Rutabaga, Sauerkraut, Scallions, Shallots, Snow peas or pea pods, Spinach, Summer squash, Swiss chard, Tomatillos, Turnips, Water chestnuts, Watercress, Zucchini
Include 2 to 3 servings of fruit per day in your diet.
Apple, Apricot, Banana, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew, Mandarin oranges, Nectarine, Orange, Peach, Pear, Pineapple, Plum, Strawberries
Most people that Improve their diet by eating more fiber rich foods, say their new diet is more enjoyable than the old diet, and usually report feeling the benefits almost immediately! Good nutrition really is it's own reward!
Take care and BE HEALTHY!
© 2023· Content is Property Created by CW Jasper