The Benefits of Fiber
By Maria England, ABS Team Member
We often talk about carbohydrates, protein, and fat and how it is necessary to eat a perfect balance of these three macronutrients. However, we often don’t think of the micronutrients, which are nutrients we need in smaller amounts, like calcium, iron, and especially fiber. Often times we do not have enough of these micronutrients in our diet, especially when it comes to Fiber!
The recommended daily amount of Fiber for women is 25g, where as for men it is 38g. That doesn’t seem like a lot, but we often don’t meet this standard! So why is fiber important and what are some good fiber sources?
Fiber is an essential part of our diet because it really creates a healthy body. Fiber helps us to feel fuller after we eat, because it increases in volume in our stomach. It can help lower cholesterol, by binding with cholesterol and removing it from our body. It also binds with sugars (glucose) and causes it to be released slower, which means there isn’t any spike in glucose like you would find in lower fiber, high sugar foods. Another great advantage of fiber is it actually creates a healthier digestion system and reduces the risk of colon cancer. Over all, fiber helps us to maintain a healthy body and it is very important to make sure we get enough fiber in our diet.
One of the best parts of fiber is that it is found in foods that are whole and natural! Fiber is found in many sources including, whole grains, beans, fruits and vegetables (especially their skins), nuts, seeds, and foods such as quinoa and lentils. Eating whole grains instead of refined grains will greatly increase your intake of fiber and of course eating plenty of vegetables and fruit will too!
Another great source of fiber is actually ABS Pancakes. Each serving contains 6-7g of fiber. This is almost a quarter of a woman’s recommended amount and an eighth of a man’s recommended amount. So if you start your morning out with ABS pancakes, you already have a nice jump-start in fiber for the day!
Remember, fiber is found in whole and natural foods like whole grains, fruits, vegetables, and of course ABS pancakes. Just increasing your intake of these foods will not only increase your fiber, but also decrease your risk of heart disease, cancer, diabetes, and even weight gain.
ABS Pancakes: http://abspancakes.com
Academy of Nutrition and Dietetics: http://www.eatright.org