It is well known that fiber is something that helps our digestive tract, but it fulfills many other functions. Fibers can improve blood sugar, help prevent diseases such as heart disease, high blood pressure and certain cancers, and this can also keep you full so that it can help weight management.
Now the fiber becomes viral. There is a trend everywhere social networks Called fibermaxxing where influencers and women over 50 are rich in fiber to harvest health services. But is it too unhealthy?
Eat this, not that! spoken with Lauren Manaker Mrs., RDN, LD, recorded dietist based in Charleston who explains what you need to know about the last nutritional craze and if Fibermaxxing is really beneficial.
Why women over 50 are fibermaxxing
Increasing the amount of fiber in your daily diet becomes a popular trend among many women, including women over 50, who want to take advantage of the many health benefits.
“Most Americans do not eat enough fiber, a significant fiber gap exists in the typical diet,” said Manaker. “The recommended daily contribution in fibers is around 25 grams for women, but the average person consumes much less than that.”
Manaker explains: “This gap can lead to various health problems, such as poor digestion, an increased risk of heart disease and difficulty maintaining healthy blood sugar. For women over 50, the fiber gap commission is particularly important for treating age-related changes in metabolism, digestion and heart health (PS heart disease is n ° 1 of women in the United States). “
Fibermaxxing is not a magic pill
Increasing the amount of fiber you eat daily is beneficial and can support weight loss goals, but it is not a “magic solution”, explains Manaker.
Explains: “Foods rich in fibers are filling up and helps to slow down desires, which facilitates the size of portions without feeling private. Since fiber slows digestion, it can also stabilize blood sugar, prevent energy accidents that often lead to snacking. Certain data links eating more fibers to the success of weight loss, but the results may vary from person to person. ”
Manaker adds: “Although the increase in fiber intake can be beneficial, it is important to note that the addition of more fibers alone will cause significant weight loss if other factors are not treated.”
Exercise and lifestyle also make a difference.
“The consumption of fiber-rich foods alongside ultra-very excessive food, added sugars or unhealthy fats will not result in the same results as eating more fibers alongside a balanced and healthy diet, to participate in physical activity and to sleep of good quality,” explains Manaker.
What to know about fibermaxxing
Manaker approves fibermaxxing, but recommends starting slowly, especially if your body is not used to a high fiber intake.
“The increase in your fiber consumption can cause bloating, gases or discomfort. It is important to drink a lot of water to help fibers move effectively in your system, ”says Manaker.
To avoid an upset belly, gradually include fiber -rich foods such as fruits, vegetables, whole grains and legumes in your meals.
How to include more fibers in your diet
There are many ways to work fibers in your diet and once you have some ideas, it will become effortlessly. Below you will find six products that Manaker recommends facilitating fiber fiber.
Biological gutzé
Biological gutzé is a probiotic snack based on fruits and vegetables which includes 8 grams of fiber. One of the key ingredients is fiber acacia, which is a gentle prebiotic supported by science that has been used for thousands of years and supports the intestine by nourishing beneficial bacteria and promoting the production of short -chain fatty acids. With only 5% of Americans obtaining enough fiber, Gutzy facilitates the end of this gap.
Wonderful roasted and salted pistachios
Wonderful pistachios are a good source of vegetable proteins and fibers. A portion of pistachios provides 6 grams of vegetable protein and 3 grams of fiber. Prime? Hull pistachios can help you fully mistake yourself because remaining objects can be a visual benchmark for parties, potentially helping to brake the contribution. Add pistachios to your salad or your trail mixture for additional fibers and plants based on plants and healthy fats.
Olipop
Olipop Prebiotic soda contains 9 grams of fiber per box (which is a lot for a drink!). Olipop uses different prebiotic sources, including inuline and Jerusalem artichokes. In addition, it is free from everything that is artificial and it has much less sugar than original sodas. Olipop is obvious to add to a day. When you have a thirst that requires a caliber, just open a box and sip!
Organic India
Organic India is a pre -and probiotic psyllium fiber that can help fill the gap with a simple step. It is made with biological psyllium fibers (a natural prebiotic) for regularity, 2 billion CFUs per daily dose of probiotics and three -year -old, a classic trivédic formula for cleaning and digestive radiongestion. Each teaspoon contains 4 grams of fiber, which facilitates fiber fiber simply by adding it to smoothies, in the oven good recipes or simply stir and drink.
Walnut butter
Walnut butter At 5 grams of fiber and comes from real ingredients of food such as nuts, linen, cranberry seeds and psyllium shell – all rich in soluble fibers, which helps trap cholesterol before your body can absorb it, it is creamy, delicious and super versatile. It is an excellent food to include if you are also in fibermaxxing, because it is super on toast, stirred in yogurt or associated with fruit for a smart snack
Teff Maskal flour
Teff Maskal flour is an ancient grain originating in Ethiopia, where it is a staple food for thousands of years. Repared for its small size and impressive nutritional profile, the teff is gluten -free and is a source of essential proteins, fibers and nutrients like iron and calcium. The use of Teff Maskal flour in good recipes baked in the oven adds a boost of fiber without compromising the taste. ¼ cup provides 5 grams of fiber, while many traditional “white” flours offer 0-1 grams.
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