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Protein has been a big topic in the nutrition conversation for years – how women need more protein, especially when exercising regularly, and especially during menopause. Fiber is the next dietary essential to gain attention.
Dr. Amy Shah is a leading expert on the role of nutrition in health, longevity, and hormone regulation and is a dual board-certified physician. Dr. Shah revealed on Mel Robbins’ podcast that the average American only gets about 10 grams of her recommended daily intake of 30 grams. In the United States, only 5% of people eat enough fiber every day. According to Guts UK, us Brits can only eat around 16g a day. This is a problem.
“We have organisms living in our gut. Their main food source is fiber. If we don’t eat enough fiber, we starve the entire ecosystem. What’s bad is that, generation after generation, we’ve lost so much of our gut bacteria. We’ve lost 50% of our ancestors’ bacteria because of our modern diet,” the doctor explains. “[This bacteria] Regulates the levels of hormones in our bodies. When we don’t have enough healthy and functional bacteria, we can develop a variety of hormonal imbalances and gastrointestinal issues. Our gut is constantly talking to our brain, so feeding the bacteria is important. “
“For every 10 grams of fiber you add to your diet, your lifespan will be extended by 10 percent,” doctors say. “Fiber is so important. Not just for constipation, but for everything in life. Disease, inflammatory disease, brain health.”
What does 30 grams of fiber a day look like?
1. Pears
1 pear = 6 to 7 grams of fiber
Doctors say pears are one of the most fiber-rich foods, with each fruit containing six to seven grams of fiber, twice as much as an apple. “Eat the whole thing like an apple. It’s a powerful source of fiber,” she says.
2. Berries
Raspberries = 8 g fiber per serving (approximately 150 g)
If you want to get more fiber in your diet, berries are another great place to start. “Blueberries are amazing because they have a lot of polyphenols, but raspberries are the real source of fiber. They have 8 grams per serving. They’re one of the highest fiber foods,” she says.
“And these are easy to add to yogurt or cottage cheese,” she adds.
She adds that if you don’t juice the berries, you can eat or drink them any way you like and still absorb the nutrients.
3. Chia seeds
1 tablespoon = 5 grams fiber
Doctors explain that one tablespoon provides 5 grams of fiber. “You add a tablespoon, two tablespoons to yogurt and you get 10 grams of fiber, and just a little bit of seeds can extend your life by 10 percent.”
4. Kiwi fruit
1 whole fruit with skin = 4 grams of fiber
If you eat all of the kiwi fruit, including the peel, the fiber content will increase by 50% compared to eating only the green fruit inside.
“Bite it like an apple and you’ll get the fiber, but you’ll also get all the phytonutrients that the fruit has,” she says. “It’s like a superfood.”
5. Pistachios
One-quarter cup (approximately 30 grams) of pistachios = 13 grams of fiber
With 13 grams of fiber per serving (one-quarter cup), these little nuts are the most fiber-rich nuts on the list.
“Make a parfait with yogurt, berries, pistachios, chia seeds, and you’ve got 30 grams of fiber,” the doctor says.
Pistachios (and most other types of nuts) are also high-protein foods. Dr. Shah says that when we combine protein and fiber, “gut bacteria get really happy.” “They produce short-chain fatty acids. These are amazing, anti-aging, anti-inflammatory compounds that are found throughout our bodies, including our brains, and reduce inflammation,” she said.
