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Fiber and its benefits


According to the Academy of Nutrition and Diet, we should consume between 25-35 grams of fiber a day, but most people eat less than the recommended half. Part of the problem is that we don't eat enough fruits, vegetables, and/or whole grains, in addition to eating processed foods that are normally low in fiber.


Fruits, vegetables, and whole grains contain insoluble and soluble fiber. 


Soluble fiber takes on the consistency of gelatin, helping one feel fuller for longer, which could serve as a natural way to control weight.

Insoluble fiber does not dissolve and adds volume to the feces, helping waste move faster and easy disposal.




Soluble and insoluble fiber serves as "food" for microorganisms living in the gut.

Potential Benefits of a high fiber diet:

  • helps suppress appetite

  • protects heart health and lowers LDL cholesterol levels

  • improves digestion

  • fights cellular inflammation

  • controls blood sugar

  • reduces the risk of diverticulosis

  • relieves irritable bowel syndrome (IBS)

  • healthier skin

  • decreases the risk of hemorrhoids as a cause of chronic constipation

  • gallstones and kidney stones


I leave you with this list of foods that contain high levels of soluble and insoluble fiber:


1/2 cup cooked beans 8 grams

1 pear 4 grams

1 apple 3 grams

1 banana 3 grams

1/2 cup broccoli 3 grams

1 ounce of almonds 3 grams

1 cup cooked oatmeal 5 grams


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