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The F Word

The F Word
FIBER. Let’s be honest, the second anyone says f-i-b-e-r, we’re thinking of our grandpa and a nice bowl of bran cereal, and shall we dare say it-- frequent trips to the bathroom (eh). But whether or not we want to claim it as the most glamorous nutritional part of our health, fiber plays a huge role in maintaining a healthy diet. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) even recommends women get 25 to 35 grams of fiber in their diet daily, and men, 38 grams, yet most adults in the U.S. get only 9 to 11 grams of fiber per day, less than half of the recommended amount! This is simply due to the abundance of over processed foods available that have been stripped of fiber. What Is Fiber & How Does It Effect My Body? To begin, fiber is the part of carbohydrates that cannot be digested. Fiber is found in fruits, vegetables, legumes, and grains, but is not found in animal products. There are also two types of fiber; soluble and insoluble. Insoluble fiber does not dissolve in water whereas soluble fiber does and can help lower blood cholesterol levels as well as glucose levels. How Does Fiber Work? Unlike fats, proteins, and carbohydrates, fiber cannot be digested or absorbed in your body. Since it is the indigestible part of the carbohydrate, it has no calories. Instead, fiber passes through your stomach, small intestine, and colon at a much faster rate than the other food components and exits the body. How Can Fiber Promote Optimal Health & Wellness? More Energy: One way that fiber benefits our bodies is it controls your blood glucose (“sugar”) levels. It does this by slowing the body’s breakdown of carbohydrates and absorption of sugar. This can be extremely beneficial for people who need to maintain their blood sugar levels. Eating fiber and protein together will also give you more energy, as it keeps your blood glucose levels steady, providing your body with sustained energy! Curb Your Appetite: Another function of fiber, our favorite and arguably the most beneficial, is its ability to keep you feeling fuller for longer. Fiber is very useful for weight loss because it also tends to cause the meal to feel larger and linger longer in your stomach, thus causing you to feel full for longer and not reach for that post-dinner snack. (We’ve all been there!) Flatter Stomach: Eating a high fiber diet helps aid with indigestion and complete regular bowel movements. Fiber prevents constipation and bloating resulting in a flatter stomach. (#bikinibod) Clearer Skin: Fiber also soaks up toxins in the blood and eliminates them through the digestive tract instead of your pores, producing brighter, clearer skin. Step Up Your Fiber Game. If you’re looking to increase your fiber intake, simply drink WANU, which contains 6 GRAMS of soluble fiber (derived from non-GMO corn) in every bottle!  That’s 24 % of the daily recommended intake and equal to eating two (2) bananas or three (3) slices of bread! Other good sources of fiber include; oatmeal, lentils, blueberries, nuts, zucchini, whole grains and dark leafy vegetables. To learn more about fiber and how you can incorporate it more into your diet, check out one of our favorite dietitians, Tanya Zuckerbrot, MS, RD and her renowned F-Factor Diet! Cheers! Jackie  

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