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Fiber, the unsung hero of our diets! It helps us stay clean but where can you find it naturally?

We all know that we need to eat fiber, but most of us don't really know why. So, let's take a look at why fiber is good for you and why you should be getting more of it into your diet.

First and foremost, fiber is great for your digestive system. It helps to keep things moving along and can prevent constipation. If you've ever had a day where you just can't seem to "go", you know how uncomfortable and frustrating it can be - fiber can help to prevent that feeling altogether.

Fiber has so many benefits and is more than just a digestive aid. It can also help to lower your cholesterol levels, which can help in reducing your risk of heart disease. Additionally, fiber can aid in regulating your blood sugar levels, which can be especially beneficial for people with diabetes.

So where can you find fiber in natural, organic foods and how much should you have a day? Some of the best sources include fruits, vegetables, whole grains, nuts and seeds. If you're not used to eating a lot of fiber, it's important to start slowly and gradually increase your intake to prevent digestive issues and bloating. According to Harvard Medicine, “children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day.” Check out some great options below!

  • Fruits: Apples, pears, bananas, oranges, strawberries, raspberries, blackberries, blueberries and kiwi

  • Vegetables: Broccoli, carrots, spinach, kale, Brussels sprouts, cauliflower, sweet potatoes and squash

  • Legumes: Beans, lentils, chickpeas and peas (high in fiber and protein)

  • Whole grains: Oats, brown rice, quinoa, bulgur, barley and whole-wheat bread and pasta

  • Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds and pumpkin seeds (high in fiber and healthy fats)

Another added benefit from increasing your fiber intake is that it can help you to feel full and satisfied after a meal. This can be especially beneficial if you're trying to lose weight or maintain a healthy weight. By filling up on fiber-rich foods, you'll be less likely to snack on unhealthy foods or over-snack later in the day. There are

many advantages to increasing fiber in your diet, this article from talks about some mentioned here and more.

Incorporating these natural foods into your diet can help you meet your daily fiber needs and provide a wide range of other nutrients that support good health. It's important to note that processed foods, such as white bread and sugary cereals are often low in fiber, so it's best to focus on whole, natural foods when trying to increase your fiber intake.

I hope that this helps you see how fiber is a crucial component of a healthy diet. It can help to keep your digestive system running smoothly, lower your cholesterol, regulate your blood sugar and help you to maintain a healthy weight. So, the next time you're planning your meals, make sure to include some fiber-rich foods. Your body will thank you!

Join us April 21st from Noon-1:30PM for a cooking class and demonstration with an oncology dietician where we’ll be making spicy carrot Fries and a Spinach/Kale Smoothie, then follow the class with a meditation. Follow our Instagram and visit our events page to register!

To learn more about the ingredients we cook with at the Mettacasa Café or to get help in cooking easy 5-ingredient meals, reach out to me for a free consultation or visit us to grab some vegan / vegetarian food to-go. Let’s figure out how to make it easy to look at the end of your fork and get excited about what you’re putting into your body.

To your health and happiness,

~Sam, Founder of Mettacasa

*Disclaimer: As always, please consult your doctor before trying any new supplements as many can interact with OTC and prescribed medications. I am not a medical doctor and do not diagnose illness or prescribe treatments of any kind, all information provided is to enlighten and educate on various health options. I am a nutritional consultant and will make suggestions relating to nutrition but none of the information offered here is intended to replace any program that your chosen health professional has prescribed for you. Please make sure to consult with your healthcare professional before adopting new nutritional regimens.

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