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In a world obsessed with protein, become a fiber enthusiast. This is what fitness experts are now advising, as statistics reveal the sad fact that 95% of the population suffers from deficiencies in this essential nutritional food. ” It’s the closest thing to a superfood,” says Dr. Kelly. Emily Leeming, microbiome scientist and dietitian, whose new e-book Genius Gut will be available soon.
“It is linked to a lower risk of many diseases, such as core disease, type II diabetes and colorectal cancer. This helps slow down the release of energy into the bloodstream, keeping blood sugar levels high so you stay full and energized for a long time. “more time,” he explains. In addition, it also helps to eliminate buildup in the gut, which helps to 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 healthy as well. “You can’t digest fiber yourself, but your gut microbes can,” says Dr. Leeming. “Fiber feeds the bacteria in the intestine, so they can produce special healthy molecules called short-chain fatty acids, which help fight inflammation, take care of the cells that line the intestine and the blood barrier of the brain, which helps protect brain. brain of destructive molecules.
Systemic inflammation is at the root of most chronic diseases, and unfortunately, our modern lifestyles (filled with stress, processed foods, and insomnia) are 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 proven for 14 years. Simply put, we want our project to be to increase our fiber intake if we want to save you from disease and poor health.
“You don’t need to eat salads at every meal to get the 30g a day. It’s more about consuming fiber and adding fiber-rich foods to your daily meals,” explains Array Dr. Leeming. First step: realize 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 100 g, while chickpeas contain four to five 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. “
Here are some of the ones to consider:
“Certain types of fiber in particular feed the bacteria in the gut. They are called prebiotic fibers,” explains Dr. Leeming. “They are found in foods such as garlic, onion, leek, tupinambos, asparagus and beans. “
Most of us can’t believe a life without bread – and rightly so, it’s delicious. But switching to pumpernickel bread for most of your meals (which typically involve a serving of bread) gives you 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 for 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 morning yogurt or porridge, eat them alone. as a snack or enjoy them as dessert. Strawberries, blueberries, and blackberries are also other wonderful fiber options.
“We don’t eat enough total cereals; many people don’t know what they are,” says Dr. Kelly. Federica Amati, from Every Body Should Know This. ” Foods like buckwheat, spelt, barley, and quinoa are wonderful for expanding your fiber intake. ” Super-satiating total cereals are an incredibly clever replacement for classic carbs, such as rice or pasta.
“Avocado contains more fiber than nuts and vegetables, and is also a smart source of healthy fats, which benefit your metabolic health,” says Dr. Leeming. “Eating avocado every day has been shown to increase your levels of healthy health. ” short-chain fatty acids and make you feel fuller for longer.
Chia contains around 34 g of fiber per 100 g, making it one of the most fibrous seeds. “Adding a combination of other seeds and nuts to sweet or savory dishes is a great way to get an extra kick of fiber,” he said. he says. ” Toast and sprinkle with salads or avocado toast, or eat it with oatmeal and wheat bran over berries and Greek yogurt for breakfast. “
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