Foundational Health Principle 11: Eat Over 40 Grams of Fiber Per Day
Fact 1: 95% of Americans don’t get enough fiber. (PubMed)
As I’ve embarked on this journey to discover items we should be encouraging in the American diet, fiber is an essential macronutrient that constantly arises.
Fiber, which processed foods often don’t contain, is essential for our metabolism. In fact, the processing in processed grains means removing the fiber shell.
Studies show that elements in fiber help regulate our energy production through several mechanisms, including slowing glucose absorption and contributing to the microbiome’s production of pro-metabolic chemicals.
Fiber also slows inflammation by feeding gut bacteria and maintaining the gut’s mucus layer (a physical barrier that keeps pathogens out).
The USDA recommended daily fiber intake is 22-34 grams daily, which most Americans don’t get. According to an analysis with the Levels advisory board, the optimal daily amount should be closer to 50 grams.
Fiber-heavy foods include chia seeds, flax seeds, avocados, certain beans, and whole fruits.
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Calley Means 