Fiber… Hardly Anyone Gets Enough
Fiber is incredibly healthy — it’s low in calories and supports digestion.
And yet, most people simply don’t get enough. Why is that?
More and more compelling evidence is showing just how beneficial fiber is for our bodies.
There are now strong indications that fiber helps lower blood pressure and cholesterol, which in turn reduces the risk of cardiovascular disease.
According to health guidelines, women should aim for 30 grams of fiber per day, and men should aim for 40 grams.
That’s actually quite a lot — so it’s no surprise that 90% of people fall short.
On average, most people consume only about 20 grams per day.
Where do we get fiber?
Important sources of fiber include grains (such as bread and pasta), vegetables, fruits, and legumes.
However, fiber content can vary greatly between different foods — and this is one reason why many people struggle to get enough.
Many simply don’t know which foods are high in fiber and which are not.
For example, did you know that broccoli contains three times more fiber per serving than zucchini?
Different types of fiber
There are different types of fiber, each with its own benefits.
Broadly speaking, they can be divided into two groups: fermentable and non-fermentable fibers.
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Non-fermentable fibers pass through the body undigested. They’re not broken down, but they do have one big advantage: they expand in the digestive tract, helping you feel full — which can naturally reduce how much you eat.
You’ll find these mainly in whole grain products. -
Fermentable fibers are broken down by the bacteria in your large intestine, releasing a small number of calories. These fibers help support a balanced gut microbiome and are often referred to as prebiotics.
You’ll find these in vegetables, fruits, and legumes.