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Fiber in the American Diet

Consume more fiber. Most likely, you've heard it before. Do you know why fiber is so beneficial to your health?

The best-known benefit of dietary fiber, mainly found in fruits, veggies, whole grains, and legumes, is its capacity to prevent or cure constipation. However, fiber-rich meals can also assist you in maintaining a healthy weight and reduce your risk of developing diabetes, heart disease, and cancer.

Fiber can easily be found by reading the nutritional labels or choosing whole, natural foods. Learn how to add foods high in dietary fiber to snacks and meals and how much you need.

Diabetes and heart disease, among the most prevalent illnesses in the US, are linked to inadequate fiber intake.

Why is fiber important?


Constipation can be avoided or relieved by eating enough fiber, which promotes the easy passage of waste through the body. It also supports a balanced gut microbiome.


Dietary fiber lengthens the transit time of waste through the intestines, increases stool weight, and supports regular bowel motions.


Fiber controls how the body uses glucose, which helps to control appetite and blood sugar levels.

The majority of Americans do not consume enough fiber.


We would be addicted to fiber if it were a drug. However, the average American only consumes 16 grams daily, or half of the recommended amount.


The food we eat today is a significant factor in this. More than 50% of the caloric intake of Americans comes from highly processed foods rather than from eating fruits, vegetables, legumes, nuts, and seeds.

Although most Americans only consume about 15 grams of fiber daily, adults and children need at least 25 to 35 grams for excellent health. Whole grains, fruits, vegetables, nuts, legumes, and legume products are excellent sources.

Nearly 40% of Americans regularly consume fast food. These packaged and processed foods frequently have low or no fiber content.


How can we reintroduce fiber?

  1. Consume whole-food carbohydrates

  2. Veggies should be the first thing you consume after meals.

  3. Snack on popcorn

  4. Incorporate unpeeled fruits.

  5. Select whole grains instead of processed ones.

  6. Consume a fiber supplement.


The takeaway

The microbiome relies on fiber as its primary fuel source to stay diversified and healthy. Our microbiome's bacteria in the colon digest the majority of soluble fiber to create short-chain fatty acids, which are then utilized as fuel by bacterial and human cell metabolism.


The microorganisms modulate our weight, emotions, and general health in our gut. The precise mechanics are still unknown at this time. A very easy and tasty way to add more fiber is by adding Naturebytes Prebiotic Fiber Gummies. They are vegetarian, non-GMO, and sugar-free.

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