Part 2: A Simple Way to Improve Your Health
In the last post, we discussed the important role that fiber plays in our gut.
What types are best?
All fruits and vegetables will give you some fiber, as well as beans, legumes, and whole grains.
We want to eat a variety of prebiotic rich fibers every day, such as:
–Resistant starches (whole grains, legumes, cooked and cooled potato or rice)
–Fructo-oligosaccharides (onion, garlic, bananas, asparagus)
–Beta-glucans (oats, barley, rye, etc)
Whenever possible, keep the skin on! Apples, pears, potatoes, kiwi, carrots, cucumber, and more all have edible skin which is where most of the fiber lies.
Fermented foods have an important role too! Incorporate those that you enjoy, including sauerkraut, refrigerated pickles, kimchi, kombucha, vinegar and other pickled vegetables.
How much do I need?
Women should aim for 25 grams per day and men for 30-35 grams per day. However, the average American is closer to 10-14 grams per day.
Aiming for at least 5 servings of fruits and vegetables daily with at least 1-2 servings of whole grains can help you boost that number up. Fiber supplements sometimes have a role as well, but we want the whole vegetable whenever possible to get the additional polyphenols and phytonutrients.
Most of us are creatures of habit with our food but variety is also key! Aim for a wide range of plants of a rainbow of colors - try to change them up week to week and based on what is seasonally available.
If you want accountability to up your fiber, the September whole foods reset kicks off soon... details here!