When you hear the word “fiber,” you probably—yaaaaaaaaaaaaaaawwwwnnnn.
Oh, so sorry. You almost fell asleep there, didn’t you?
It’s completely understandable, given that fiber might just be one of the least exciting nutrients (but, hey, at least we’re not talking about potassium?). But it’s also one of the most important nutrients.
First, fiber is important because you’re likely not consuming nearly enough of the stuff. The Academy of Nutrition & Dietetics advises that most men try to eat about 38 grams of fiber per day, but most guys only get about 15 grams per day.
And, second, fiber is incredibly beneficial for various reasons.
“There are two types of fiber: soluble and insoluble. Together, these are called ‘dietary fibers,’” says Karolin Saweres, R.D.N., L.D. Soluble fiber has been proven to lower blood cholesterol levels and the risk of heart disease, while insoluble fiber helps to lower the risk of diverticular disease, says Saweres.
Dietary fibers are found in the leaves, stems, and roots of plants. They’re unique because they hang out in your tract for nearly the entire digestive process, which helps keep things regular (yes, we’re talking about poop).
Best of all, eating more fiber can make you feel fuller, longer. That’s because fiber absorbs water and expands in your gut, according to Registered Dietitian Jessica Bachman, Ph.D. She says a good source of fiber should provide about 10 percent of your daily recommended intake per serving.
So how do you get all of that in?
“Eat at least one to two servings of [one of] these foods at every meal and include them in all your snacks,” she says.
To make it easy, we’ve compiled a list of 15 high-fiber foods:
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