Most Americans arent eating as much fiber as they shouldand they may be missing out on the benefits.
Fiber is necessaryfor many reasons.
It helps keep waste moving through your intestines and out of your body.
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During this process, fiber scrubs your intestines clean and even removes toxins.
Fiber provides food for your beneficial gut bacteria (because even bacteria need to eat!
), which helps to create a healthy, thriving microbiome.
How Was This Study Conducted & What Did It Show?
They also completed an online food frequency questionnaire regarding the past 30 days food intake.
This was then assessed using a food composition database to break down nutrient intake, including fiber.
In other words, as dietary fiber intake went up, the risk of metabolic syndrome went down.
How Does This Apply to Real Life?
Aussies and New Zealanders arent the only ones at risk for metabolic syndrome.
TheUSDA has a handy online resourceto help you with that.
Is it close to 28 grams?
If so, keep it up!
If not, what foods can you add to hit your target?
You might also be able to tell if youre eating enough fiber based on yourpooping habits.
Are you pooping every day?
Are you fully voidingas in, do you feel like you got it all out?
Are they well-formed poops?
You may go every day, but if they come out looking like rabbit poopslittle pelletsyoure probably constipated.
Human poop should be soft, but not too soft, and ideally is uniform and sort of sausage-shaped.
Its important to note, though, thatpooping habits are influenced by several factors, not just fiber.
For example, not getting enoughmagnesiummay contribute to constipationand getting too much of it might give you diarrhea.
Sleep, exercise, stress and anxiety can also influence the speed at which your intestines empty out.
And since fiber also feeds your guts beneficial bacteria, it can affect your gut health.
Eatfermented foodslike yogurt, kefir, kimchi and tempehto add more beneficial bacteria to your gut.
Eating a varied, balanced diet will help you get the nutrients you need for overall good health.
United States Department of Agriculture.Dietary Guidelines for America, 2020-2025.
