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Hello <<First Name>>!

Raise your hand if anti-oxidants and phytonutrients scream "healthy" to you. Keep your hand raised if you think fiber is just as important. Yah, no one ever gets excited about fiber, and rarely thinks of it as a super nutrient, but it is a must have in your daily eating plan.  Here's why.

Fiber has been shown to reduce the risk of cardiovascular disease. It helps manage cholesterol. It is also linked to reduced risk of type 2 diabetes, as it helps to prevent spikes in blood sugar. According to an article in the Journal of Nutrition, high fiber consumption may also help to reduce the risk of insulin resistance. Fiber, particularly insoluble fiber, has been shown to reduce the risk of diverticulitis. And besides fiber's ability to keep our digestive system running smoothly and promote a healthy gut environment, it helps keep us full.  There is also some evidence that consuming high quantity of fiber daily may help with  weight management. And as if that is not enough, there was a study done in mice a few years back that found that fiber was associated with lowering neuroinflammation; and reduced inflammation has been linked to reduced risk of dementia. More research is needed, but certainly reason to pay attention to fiber consumption!

How Much   

A general guideline (and keep in mind everyone has different needs) is to consume between 25-30 grams of fiber daily.

It may sound like a lot but let's add it up

  • 4 grams: your breakfast toast, made with a whole grain bread
  • 4 grams: spinach, sautéed for breakfast with your eggs
  • 4.5 grams: 1/2 avocado
  • 5 grams: kale smoothie with a half banana
  • 5 grams: 1/2 cup chickpeas that you added to your salad
  • 3.5 grams: 1/2 cup brown rice 
  • 3.5 grams: 2 handfuls of almonds
Easy peas-y! (By the way 1 cup of peas has 7 grams of fiber!)

Do you know if you are consuming enough fiber?  It wouldn't be a bad idea to estimate your fiber intake on a typical day, just to be sure you are doing all you can to optimize your health. Let me know if you need help doing the fiber math!
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Eat well my friend,
Mary-Beth
Nutritional Therapy Practitioner (NTP)

marybeth.infante@gmail.com
motlotliving.com

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