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Think of fiber as a vital thread that weaves throughout the tapestry of health, offering myriad benefits.
Experts assert that in addition to being a crucial digestive aid, fiber is essential for maintaining overall health. It nourishes the gut bacteria, bolsters heart health, regulates blood sugar levels, and aids in weight management.
Registered dietitian Jaclyn Fodor, owner of Nutrition Counseling of New England in Boston, notes, "Fiber is a key component of a balanced diet, offering particularly significant benefits for digestive health."
Fodor explains that fiber is a form of carbohydrate that the body cannot digest, allowing it to pass through the digestive system largely untouched. There are two primary types of dietary fibers: soluble and insoluble. Each plays a unique role in digestion and overall health.
She emphasizes that fiber is indispensable in our diet because it maintains gut health, ensures regular bowel movements, supports weight management, stabilizes blood sugar, and can even help reduce cholesterol levels.
The Mayo Clinic recommends that women consume at least 21 to 25 grams of fiber daily, while men should aim for 30 to 38 grams.
Registered dietitian Jennie Waegelein, from JM Wellness in New York City, emphasizes the health benefits of berries, particularly for gut and hormone health. Berries are rich in antioxidants, vitamins, minerals, and phytonutrients that support our well-being. For instance, one cup of blackberries or raspberries contains about eight grams of dietary fiber, Waegelein points out.
To boost fiber intake, consider combining lentils with beans, both members of the legume family. Salge Blake states that just a half cup of cooked kidney beans offers eight grams of fiber, with beans also being a source of viscous soluble fibers. Lentils, while protein-rich, are also a notable source of fiber, making them a great plant-based option for vegans and vegetarians.
She also highlights the benefits of avocados, which are rich in vitamins B, C, E, and K, as well as heart-healthy unsaturated fats. A medium avocado provides 10 grams of dietary fiber.