NEW YORK, NY – Many adults are not meeting the daily recommended intake of fiber, according to the U.S. Department of Agriculture and Harvard Health Publishing. The average American only consumes about 10 to 15 grams of fiber per day, falling short of the recommended 25 to 38 grams for women and 38 grams for men.
Celebrity nutrition expert Dr. Kellyann Petrucci emphasizes the importance of fiber, noting that the gut requires fiber for optimal health. Without enough fiber, the gut microbiota may not receive the necessary nutrients, leading to issues like leaky gut and inflammation.
In addition to gut health, fiber also plays a role in maintaining hormone levels, with research suggesting a potential link between a fiber-rich diet and a lower risk of developing breast cancer in women.
Petrucci advocates for a food-first approach to increasing fiber intake, recommending fiber-rich foods like avocados, leafy greens, and seeds. However, she acknowledges that some individuals may struggle to meet their fiber needs through diet alone, especially due to time constraints.
For those considering fiber supplements, Petrucci advises choosing supplements that contain superfoods, fish oil for Omega-3s, and both insoluble and soluble fiber. She also underscores the importance of reading food labels to ensure adequate fiber consumption and to avoid carbohydrate-heavy foods that lack fiber content.
Ultimately, Petrucci encourages individuals to prioritize fiber-rich foods in their diets and to stay hydrated to support optimal digestion. Meeting daily fiber recommendations through a combination of dietary choices and, if necessary, supplementation, can contribute to overall gut and hormonal health.