are you getting enough fiber?

🍅High fiber intake is associated with living a longer healthier life.  A diet high in fiber is associated with a decrease in certain cancers, hypertension, diabetes, dementia and depression. 

🥦The best source of fiber is whole, plant foods.  It is the substance that gives structure to the walls of plants (The Whole Foods Diet). 

🍎Main Functions of Fiber:

•Feeding your good gut bacteria

•Cleans your gut.  It acts like a scrub brush, helps improve digestion, stabilizes blood sugar, detoxifies by eliminating unwanted substances from the body. 

🥕🍌The best way to put this is .. Our gut has the huge responsibility of digesting our food, absorbing nutrients and getting rid of waste. Your gut needs fiber for it to manage its very important tasks.  Why not help it out, as it helps you out ?

🥕🍅🥦Calculate your fiber intake:

🕺💃Adults need about 25-30 grams per day.

👶 kids needs about 19-25 grams per day depending on age.

Fiber content in some foods:

•🍌 3g

•🍊3g

•🍎 4.5g (with skin)

•🥦 1 cup, 9g

•Brussels sprouts, 1 cup, 4g

•Split peas, 1 cup, 16g

•Lentils, 1 cup, 15g

•Brown rice, 1 cup 3.5g

•Quinoa, 1 cup, 5g

•Whole wheat bread, 1 slice 2g

•Chia seeds, 1 ounce, 10g

•Spaghetti, whole wheat, 6g

🍊Now you have an idea of where your fiber comes from, calculate how much you are getting — chances are it isn’t enough.  Try adding more.  Have one more fruit a day or one more vegetable and increase from there.  It’s never too late to start investing in your health.💕

💬Send me a message if you need help on your wellness journey.

Source: The Whole Foods Diet, John Mackey, Alona Pulde and Matthew Lederman