It’s estimated that Americans get 10-15 grams of fiber per day. The recommended daily fiber is 25 grams for women and 38 grams for men. If over 50, we need a bit less. Studies say as we age our appetite decreases and digestive system slows down. Too much fiber might hinder some nutrient absorption. As always, individuals vary and we should listen to our body. While I don’t actually count the grams I’m getting in, I do focus on eating a diet rich in high fiber foods.
Fiber supports our gut, digestion, elimination, blood sugar regulation, a healthy heart, weight management, and satiety. A diet full of fiber is linked to a reduce risk of chronic disease.
While protein is important and we absolutely need it for strength and bone health (I actually feel like I need more now that I’m in my 40’s), you rarely hear of someone getting sick from the lack of protein. Yet, in today’s world that seems to be where the sole focus is. I wonder how much the overall health of America would improve if we put more focus on getting enough fiber. And I’m not saying you should eat everything in the above list, I’m just sharing some high fiber foods. Eat what your called to and what feels right for you.
Why are Americans overall low in fiber?
- not eating enough fruits and veggies
- eating a diet full of white foods, fast foods, boxed foods – lots of pizza, burgers, & white pasta
- the popular high protein, high fat, low carb diet combined with many cutting back on fruits and veggies to cut carbs. When cutting these fruit & veggie carbs, it’s cutting back fiber too. Cutting back on refined carbs is amazing, but we want to leave in the healthy carbs.
Not eating enough fiber on the regular often leads to constipation. However, we don’t want to drastically increase our fiber intake overnight either or we are just asking for stomach pains. Slow and steady for most things in life.
Just a little reminder to eat plenty of high fiber foods (a varying amount) so we can thrive. Xx Riane
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