March 2, 2017
Tank | Jeans | Earrings | Bracelet | Shoes
We’re going to talk a little health and wellness today. I love any excuse to talk about nutrition, and what better excuse than March being National Nutrition Month? March is also Colorectal Cancer Awareness Month. You’re probably thinking, “Caitlin, I’m young. I don’t have to worry about that.” THINK AGAIN! It’s never too early to take steps towards better health, especially colon health. Yeah, I’m going there.
According to the Journal of Nutrition, less than 3% of Americans were meeting their daily fiber needs in 2012. Why is it so important to eat fibrous foods? Fiber has many health benefits including lowering your risk for heart disease, obesity, prediabetes, and Type 2 Diabetes. Fiber can help you lose weight, too. Today we are going to focus on its benefits for your digestive system.
Having a healthy digestive system means lower chances of developing digestive diseases such as irritable bowel syndrome, Crohn’s disease, and colon cancer. It is important to consume enough fiber each day in order to keep our digestive system working at its best. Fiber draws water into the intestines, softening the stool, resulting in regular bowel movements. At the same time, fiber slows the rate of digestion, which allows maximum absorption of nutrients. See the table below for the most recent USDA fiber intake recommendations:
| Age | Recommendation | |
| Women | 19-50 | 25 grams |
| 51+ | 21 grams | |
| Men | 19-50 | 38 grams |
| 51+ |
30 grams |
What foods have fiber? Fruits, vegetables, nuts, and whole grains are all great sources of fiber. The next table shows the fiber content of common sources:
| Source | Serving Size | Fiber in Grams |
| Almonds | ¼ cup | 3 |
| Apple | 1 medium | 3 |
| Avocado | 1 medium | 10 |
| Banana | 1 medium | 3 |
| Beans/Lentils | ¼ cup | 9 |
| Whole Wheat Bread | 2 slices | 4-6 |
| Broccoli | ¾ cup | 5 |
| Carrots | ½ cup | 3 |
| Strawberries | 1 cup | 3 |
| Sweet Potato | 1 medium | 5 |
Make these simple changes in your diet to increase your fiber intake:
- Trade in white rice for brown rice, and regular pasta for whole grain options
- Add fruit to your cereal or yogurt
- Incorporate vegetables in soups, stews, and casseroles
Keep an eye out for recipes incorporating foods high in fiber! Wanna up your intake today? Check out my Fail-Proof Healthy Lunch post.
This post was written in loving memory of Warren Aune.
