A Complete Guide to Understanding Proper Fiber Intake

One of our concerns, especially as we become older and our lives become filled with responsibilities and commitments, is staying healthy and youthful through the years. We may find ourselves running to the gym, opting for healthier snack choices or buying clothes that showcase our slim and toned physique. But when we break down the topic of health, we find that proper fiber intake is often underemphasized or completely ignored.

Fiber, when prioritized in our diet, benefits our health in a plethora of ways. Fiber assists us by removing our brain fog and improving cognitive function, while also helping us shed those unwanted pounds that accumulate throughout the holidays. If this is the first time you’ve heard about the impacts of fiber intake, here’s what you need to know.

Proper Fiber Intake

Now that you’ve begun to dive into the world of proper fiber intake, let’s discuss the correct way to incorporate it into your diet. Too much fiber in your diet can cause a myriad of problems such as bloating, diarrhea, stomach cramps, constipation, low blood sugar and dehydration.

When you first start using fiber-based supplements and foods in your diet, it’s best to start slow. Many people, regardless of their age or fitness level, often skim over fiber for their dietary choices. With this in mind, introducing a large amount of fiber can cause serious problems.

For women, 25 grams of fiber is more than enough. However, we encourage you to work your way to this amount in increments of five. On the first day, make a goal of hitting five grams of fiber. A few days later, and once your system has become acclimated to the new micronutrient, introduce 10 or 15 grams. Slowly build your intake until you hit the goal of 25 grams per day.

Men, your body demands more fiber and comfortably utilizes 38 to 40 grams daily. Like women, you want to build up to this number so that you avoid experiencing the side effects mentioned earlier. Once you reach your goal, your body will be pulsing with energy.

Brain Benefits

For individuals that are settling into their older years, you know how important it is to maintain a healthy and active mind. Trivial instances like losing your keys, forgetting deadlines and struggling to recall names have become commonplace. To fight back against these issues, we turn to fiber!

Scientists now understand the link between a fiber-rich diet and individuals who age gracefully. In a study that followed the brain activity of mice within a lab setting, subjects who fed on fiber-rich foods experienced reduced inflammation located in their microglia.

The microglia is a cellular collection that is largely responsible for immune response and defense within your nervous system. As we begin to age, these cells become damaged and cause problems for the individual, such as poor memory, emotional instability and overall cognitive decline.

When we opt for fiber-rich foods and meals, we can reverse the damage located within our microglia and experience a life worth living!

Weight Loss and Digestion

Are you tired of having a little extra around your midsection? Millions of people around the world wish they could find something to assist them with shedding unwanted weight that has accumulated throughout the years. With a fiber-rich diet, their dream can finally come to fruition.

Soluble fiber works with our naturally occurring gut bacteria to break down our foods and go to the restroom. If you’ve ever had instances where your body was having difficulty digesting food, it’s likely fiber intake was to blame.

Many people, whether they know it or not, are carrying around excess weight in the form of unpassed food. When you begin consuming soluble fiber, you help the compacted contents move through your system efficiently.

Moreover, fiber reduces the appetite in individuals that tend to consume more food than they should. Put simply, consuming too many calories and not burning them off results in weight gain. When you remove the urge to feed or overeat, the weight melts off naturally.

Without sounding like a terrible cliche, proper fiber intake is a necessity for mature individuals looking to get into shape!