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In a world obsessed with protein, be a fan of fiber. This is what fitness experts advise today, as statistics reveal the unfortunate fact that 95% of the population suffers from deficiencies in this nutritious food. “It’s the closest thing to a superfood,” says microbiome scientist and dietitian Dr. Kelly. Emily Leeming, whose new e-book Genius Gut will be available soon.
“It is linked to a lower threat of many diseases, such as central disease, type II diabetes, and colorectal cancer. “This helps slow the release of energy into the bloodstream, keeping blood sugar levels stable so you stay full and energized longer,” he explains. Additionally, it also helps remove buildup in the intestine, which helps create a healthy environment.
In fact, the gut is where fiber has a significant impact, and when the gut is healthy, the rest of our body’s systems are more likely to be as well. “You can’t digest fiber on your own, but gut microbes can,” says Dr. Leeming. “Fiber feeds the bacteria in the gut, so they can produce special healthy molecules called short-chain fatty acids, which help fight inflammation, take care of the cells lining the gut and the brain’s blood barrier, which helps protect the brain. brain of destructive molecules.
Systemic inflammation is the root of most chronic diseases, and unfortunately, our modern lifestyle (full of stress, processed foods, and insomnia) is the root cause. Increasing the amount of fiber we eat to just five grams per day has been one of the main causes. The threat of death for all reasons (including stroke, cancer, diabetes and cardiovascular disease) has been demonstrated for 14 years. Simply put, we want to make it our goal to increase our fiber intake if we want to save you from illness and poor health.
“You don’t need to eat salads at every meal to get the recommended 30g a day. It’s more about consuming fiber and adding fiber-rich foods to your daily meals,” says Dr. Leeming. First step: be aware of why it is important. Know your fibers. Most of us tend to associate fiber with fruits and vegetables, but in reality, all grains, beans, nuts, and seeds contain much more fiber than most fruits and vegetables. For example, lettuce contains 1. 8 g of fiber per hundred. g, while chickpeas account for between 4 and 5 times more.
Breakfast is important, Dr. Leeming says, because if you cut out an entire meal from the day, you’ll struggle to reach that golden quota of 30g. “Studies show that those who skip breakfast tend to consume less fiber and other nutrients than those who eat breakfast. “
These are some of the foods to consider:
“Certain types of fiber, in particular, feed the bacteria in the gut. They’re called prebiotic fibers,” says Dr. Leeming. They are found in foods such as garlic, onions, leeks, Jerusalem artichokes, asparagus, and beans. “
Most of us can’t believe a life without bread – and rightly so, it’s delicious. But switching to whole-grain rye bread for most of your foods (which typically involve a serving of bread) gives it a significant boost of fiber. “Just one slice contains 6g of fiber, which will feed the bacteria in your gut and keep you full and energized longer. “
“Black beans are rich in fiber and are one of the most potent sources of polyphenols, an antioxidant organization that also feeds gut bacteria,” says Dr. Leeming. One cup a day has been shown to increase the diversity of gut bacteria. and reduce inflammation. Beans, in general, “contain a type of prebiotic fiber called galactooligosaccharides, which in particular feed smart gut bacteria. ” Not to mention the fact that they are affordable, easy to add to dishes, and incredibly versatile. .
Raspberries are not only delicious, they are also rich in fiber, thanks to the seeds they contain. In addition, they are rich in antioxidants and vitamin C, and low in sugar. Add them to your yogurt or morning porridge, eat them on their own. as a snack or enjoy them as dessert. Strawberries, blueberries, and blackberries are also other wonderful fiber options.
“We don’t eat enough total grains; many people don’t know what they are,” says Dr. Federica Amati of Every Body Should Know This. “Foods like buckwheat, spelt, barley, and quinoa are wonderful for expanding your fiber intake. ” Super-satisfying, total grains are an incredibly smart replacement for classic carbs like rice or pasta.
“Avocado contains more fiber than nuts and vegetables, and it’s also a smart source of healthy fats, which benefit your metabolic health,” says Dr. Leeming. “Eating avocado every day has been shown to boost your healthy health levels. “short-chain fatty acids and make you feel fuller longer. “
Chia has around 34g of fiber per 100g, making it one of the most fibrous seeds. “Adding a combination of other seeds and nuts to sweet or savory dishes is a wonderful way to get an extra hit of fiber,” she says. “Toast and sprinkle on salads or avocado toast, or eat it with oatmeal and wheat bran over berries and Greek yogurt for breakfast. »
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