Nutrition
IN THIS LESSON
If protein is the building block of a healthy body, fiber is one of the keys to keeping it running smoothly.
Fiber supports healthy digestion, feeds the beneficial bacteria in your gut, helps keep you feeling full, slows the absorption of sugar into your bloodstream, and supports heart and metabolic health. Despite these benefits, most adults eat only about half of the recommended amount each day.
A simple goal for most women is 25–35 grams of fiber daily. Focus on adding more fruits, vegetables, beans, whole grains, nuts, and seeds to your meals. Small changes can have a big impact over time.
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This paper and this paper break down the benefits of fiber.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.