EVERYTHING YOU NEED TO KNOW ABOUT FIBER - Empower Fitness
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Fiber is a super important part of our nutrition intakes, but it’s often overlooked, and it’s highly likely that you’re not meeting your recommended daily intakes right now.

Just so you’re fully clued up here are the current recommended guidelines per day:

• 2 to 5 year-olds: need about 15g of fiber a day
• 5 to 11 year-olds: need about 20g
• 11 to 16 year-olds: need about 25g
• Adults: 30g per day.

The average fiber intake for adults, however, is around 17g per day!!

The reason why we need to be hitting those numbers is that there is a huge amount of evidence linking fiber intakes to a reduction in the likelihood of heart disease, stroke, type II diabetes and various cancers including bowel cancer.

From a weight-loss and results perspective fiber can be massively beneficial too, as we know that fiber takes longer to digest, makes us feel fuller and for longer! Especially when combined with protein at the same time.

Top tips to increase your daily fiber intakes:

1. Swap to brown/ wholegrain sources!! Bread? Pasta? Noodles? Rice? They all count!
2. Increase your fruit intakes
3. Increase your veg intakes
4. Include more beans and pulses in your diet
5. For snacks swap to nuts/ seeds/ veg sticks/ wholegrain crackers etc
6. If you’re struggling a fiber supplement will help you top up!

PRACTICAL EXAMPLES:

Swapping from orange juice to eating the orange itself = +2.7g
Adding some strawberries to your yogurt = around +3g
Swapping from spaghetti to wholegrain spaghetti = +5.5g
Swapping your normal snack to Rybread crackers and hummus = 8.5g
Having a baked potato (With skin!) instead of mash with your meal = +2.2g

It doesn’t have to be difficult, super swaps like the above will help you massively from here!