ORLANDO, Fla. (Ivanhoe Newswire) — We all need fiber, but 95% of Americans aren’t getting enough in their diet. Now fibermaxxing is a way to reach your intake goal, but is it safe?
From fruits and vegetables to grains and nuts, it’s all packed with fiber!
While age plays a factor, about 25 grams of fiber per day is recommended for women, and 38 for men. For example: Breakfast: oatmeal with berries and flaxseed; Lunch: quinoa and chickpea salad to reach 25. Add on grilled chicken and roasted veggies for dinner for 38.
“Fiber is an indigestible plant matter,” said Tara Collingwood, RDN of Diet Diva.
But we aren’t consuming enough of it! Americans get about 15 grams a day. So, what can you do? How about this:
“Fibermaxxing is adding more fiber to every meal throughout the day so that it helps to keep you full,” Collingwood explained.
Reaching your intake goal reduces the risk of chronic conditions like Type 2 diabetes and heart disease and improves blood sugar levels. And it’s simple! Eat more fruits and veggies, start the day with oat-based breakfast. Then add beans and legumes to your diet to get that fiber boost. But …
“Don’t go all out with too much fiber all at one time,” Collingwood warned.
She says more than 60 grams a day can be dangerous.
“You can actually get a lot of gas and bloating and ironically you can get constipated because you have so much fiber,” Collingwood told Ivanhoe.
It can also hinder some prescription medications as well as certain minerals like iron, zinc and magnesium. So, fibermaxxing really means just get enough, not too much!
Collingwood says if you’re increasing your fiber you want to increase your water as well. Water absorbs all of that fiber to keep it moving through the digestive tract. If not, you’ll be dealing with digestive problems.
Contributors to this news report include: Cliff Tumetel, Producer; Chuck Bennethum, Videographer; Roque Correa, Editor.
Sources:
https://www.timeline.com/blog/dietary-fiber-benefits-for-longevity-and-overall-health
https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
* For More Information, Contact: Tara Collingwood, Diet Diva
Registered Dietitian Nutritionist
(321) 287-8834
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