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Are You Getting Enough Fiber?

As I work as a nutrition coach, one of the first things which I pay attention to is the client´s intake of fiber. Getting enough fiber is very important to your health. First, fiber promotes good digestive health and regularity. This leads to a healthy gut which has a lot to do with you felling energized and healthy. Read more in here: 15 Tips How to Heal Your Gut Microbiome. Second, dietary fiber is known for its ability to prevent constipation. In addition foods containing fiber can provide other health benefits, such as helping to maintain a healthy weight, helps in controlling blood sugar levels, and lowering risks of diabetes, heart disease and cancer.


The benefits being clear, so what is the daily recommended use of fiber? It varies according to different sources but I would recommend aiming for 25-35 grams per day. According to a Finnish study (Finravinto 2012) the average intake of fiber among working men was 22 grams and women 21 grams per day. This indicates that people should add more fiber rich foods into their diet. Especially if you are gluten sensitive or avoiding gluten.


This recommended amount of fiber should be reached with a healthy normal diet. Adding a few good sources, such as fruits and whole grains should do the trick.

Here are some examples of fiber intake:


These images are taken from google


So now you know, count your daily intake of fiber. Did you notice that avocado has a lot of fibers? Even more than berries... If you are struggling to get enough fiber, choose your fruits from high fiber fruits, such as pears and apples.

Other good sources of fiber are:

flaxseeds
psyllium husks
chia seed
Fibrex (sokerijuurikas)


Until next time,

Jennikatja



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