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Updated: Apr 11, 2021

Fiber has myriad of health benefits including better digestion and weight management. High consumption of fiber has been shown to lower risk of earlier death and help prevent and reduce risks for many disease including type 2 diabetes, colorectal cancer, breast cancer, heart disease and even depressive symptoms and arthritis. More than 95% of people are deficient in fiber. There is no other nutrient with as high of a deficiency as fiber, except for potassium which has a deficiency of 98%! This is also due to the lack of consumption of enough plants.

Focus your diet on fiber rich foods, as in whole plant foods. This includes whole grains, legumes, fruits, vegetables, nuts and seeds. Meat and dairy products contain no fiber - it is only found in plants.

There are two types of fiber: soluble and insoluble.

  • Soluble fiber helps lower cholesterol levels by blocking absorption of dietary cholesterol as well as removing waste cholesterol from your digestive tract. Soluble fiber is high in beans, lentils, oats, vegetables and certain fruits.

  • Insoluble fiber helps build bulk in the stool, which helps pass stool more quickly and prevent constipation.

RDA for women is 25 grams of fiber per day and for men is 38 grams of fiber per day. Higher consumption of fiber has been shown to have even more health benefits so it is better to aim for even higher as you incorporate more fiber rich plant foods.


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