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In a world obsessed with protein<\/a>, be a fiber<\/a> devotee. That\u2019s what health experts now advise, because statistics reveal the sorry fact that 95% of people are deficient<\/a> in this essential dietary food. \u201cIt\u2019s the closest thing we have to a superfood,\u201d says Emily Leeming, microbiome scientist, dietitian, and author of the book Genius Gut<\/em><\/a>.<\/p>\n \u201cIt\u2019s associated with a decreased risk of many diseases, like heart disease, type II diabetes, and colorectal cancer,\u201d Dr. Leeming explains. \u201cIt helps to slow down the release of energy into the bloodstream, keeping your blood sugar levels steady so you stay feeling full and energized for longer.\u201d Plus, it helps sweep away gut buildup, creating a healthy environment.<\/p>\n In fact, the gut is where fiber has a significant impact, and when the gut is healthy, the rest of our body\u2019s systems are more likely to be too. \u201cYou can\u2019t digest fiber yourself, but your gut microbes can,\u201d she explains. \u201cFiber feeds your gut bacteria so that they are able to make special healthy molecules called short-chain fatty acids, which help fight inflammation, look after the cells lining your gut, and keep your blood-brain barrier strong\u2014helping to protect your brain from harmful molecules.\u201d<\/p>\n Systemic inflammation is the culprit behind the majority of chronic diseases, and unfortunately, our modern lifestyles\u2014full of stress, processed food, and sleeplessness\u2014are a key cause. Increasing the amount of fiber we ingest by just five grams each day has been shown to reduce the risk of death by all causes<\/a> (including stroke, cancers, diabetes, and cardiovascular disease) by 14%. Put simply, we\u2019ve got to make it our mission to boost our fiber intake if we want to prevent illness and poor health.<\/p>\n \u201cYou don\u2019t have to eat salads at every meal to get your recommended 30 grams a day,\u201d says Dr. Leeming. \u201cInstead, it\u2019s about being fiber smart and including high-fiber foods in your everyday meals.\u201d First step: become aware of why it\u2019s important. Second? Know your fibers. \u201cMost of us tend to associate fiber with fruits and vegetables, but actually, whole grains, beans, nuts, and seeds contain far more fiber than most fruits and vegetables. For example, lettuce contains 1.8 grams of fiber per 100 grams, while chickpeas contain about four to five times that amount.\u201d<\/p>\n Breakfast matters, Dr. Leeming says, because if you eliminate a whole meal from your day, you\u2019ll find it hard to reach that golden 30-gram quota. \u201cStudies show that those who skip breakfast tend to have lower fiber intake and other nutrients than people who do have breakfast.\u201d<\/p>\n These are just some of the foods to look out for:<\/p>\n Green peas<\/p>\n These small legumes are one of the best sources of vegetarian protein<\/a> out there\u2014and filled with fiber too. According to the Mayo Clinic<\/a>, one cup of boiled peas will add nine grams of fiber to your meal (and 8.5 grams of protein).<\/p>\n Pears<\/p>\n We\u2019re coming up on pear season, so get ready to stock up. The nutrient-dense fruit, rich in antioxidants, is all fantastic, but it\u2019s the fiber content that makes it a star. There are more than six grams of fiber inside a serving (which is a medium-size one), and one study says<\/a> that, combined with the sugar content (it\u2019s all fructose, if you\u2019re wondering), it creates a laxative effect.<\/p>\n Apples<\/p>\n There\u2019s an important caveat to this famous one-a-day fruit: You\u2019ve got to eat your apples with the skin on. Health benefits of apples include boosts of vitamin C, hydration (it\u2019s about 85% water), and antioxidants that help to reduce inflammation, including supporting a healthy heart.<\/p>\n<\/div>\nWhy is fiber important for our health?<\/h2>\n
How to incorporate fiber into your day<\/h2>\n
Fiber-rich foods to eat now<\/h2>\n