The Secret Fuel Your Body Craves – And How You Can Get Enough Of It
Most U.S. men fall short by nearly half of the 38 grams of fibre a day recommended by the U.S. Institute of Medicine. But scientists now see that number, set in 2002, as a guideline. Just eat more. Stir 2 tablespoons of psyllium husks into your morning cereal.
More Active Years
Fibre may be a youth nutrient. People who ate 32 grams of fibre a day over 10 years were more likely to be “successful agers” (free of depression, cognitive decline, and aging issues such as heart disease) than those who didn’t hit that threshold, a 2016 Australian study found. Fibre may control inflammation – the villain behind many diseases – by curbing hunger and post-meal blood glucose spikes.
Men who consumed a fibre-rich diet reported feeling healthier than those who didn’t, a 2017 study in Food & Nutrition Research showed. Fibre may aid immunity, reducing your risk of inflammatory diseases. But is feeling healthier the same as being healthier? Your perception of your health can be a powerful wellness influence, the researchers say. Stock up on whole grains and produce (and don’t forget nuts!) to steer clear of the doctor’s office.
1 Cup Oats + 1 Large Apple + 1 Cup Split Peas
People who hit 25g of fibre a day (combo above) got more deep sleep, a 2016 Journal of Clinical Sleep Medicine study found. In deep slumber, your day’s memories are stored and organised, says co-author, Professor Marie-Pierre St-Onge, leading to better cognition.
7 Ways To Eat 7+ Grams Of Fibre
1 whole avocado = 14G
3/4 cup hummus = 11G
1 cup artichoke hearts, boiled, drained, without salt = 10G
1/3 cup ricebased Asian snack mix = 10G
1/2 cup almonds = 9G
1 cup boiled peas = 9G
1 large pear = 7G