No Bull Nutrition Mini Challenge-Day 18- Eat More Fiber


Eat More Fiber

Everyone seems to recommend you should eat more fiber but why? Well that is because there is no denying the importance of fiber. Endless research has been done and the results show fiber is essential when it comes to boosting your health. Today we are going to discuss the numerous health benefits of fiber and also what foods fiber can be found in.  Before we dive into that, lets first define the two types of fiber that there are: soluble and insoluble…

Soluble Fiber: attracts water and turns to gel during digestion. Slows down the digestive process.

Insoluble Fiber: does not attract water and adds bulk to the stool. This helps keep things moving through the system and helps keep you regular.

FiberBenefits of Fiber

1. Blood Sugar Control

Soluble fiber has been shown to slow down the digestion of food. What this means is that carbohydrates and sugars are broken down at a slower pace which in turn helps regulate the amount of sugar found in the blood at one given time.

2. Heart Health

Some research has shown that those eating a fiber-rich diet have a 40% lower risk for a heart attack

3. Stroke

Research has shown that for every 7 grams or more of fiber you consume a day, your chances of a stroke decrease by 7%

4. Weight Loss

Fiber has been shown to enhance weight loss in obese individuals. The specific correlation is uncertain but most likely it is due to the fact that fiber helps you feel more full for a longer period of time.

5. Irritable Bowel Syndrome (IBS)

An increase in fiber consumption has been shown to decrease the symptoms associated with IBS


Foods Rich in Fiber

Bran- oat bran, wheat bran, corn bran, rice bran

Beans- Lima beans, black beans, kidney beans, navy beans, white beans, french beans

Berries- raspberries, blueberries, strawberries, blackberries

Whole Grains- popcorn, oats, quinoa, wild rice, brown rice, whole wheat

Vegetables- peas, spinach, collard greens, squash, kale, cauliflower, broccoli, cabbage, sweet potato, russet potato

Fruits- apples, prunes, bananas, pears, raisins, oranges

Nuts and Seeds- almonds,  pistachios, walnuts, cashews, peanuts, Brazil nuts, flax seeds, sesame seeds, pumpkin seeds, Sunflower seeds


If you have not been doing so already, use this mini challenge as a kick in the butt to start eating more fiber. The daily recommended amount is ultimately dependent upon the amount of calories you are consuming in a day. Roughly this equates to 20-25 grams for women,  30-38 grams for men OR 14 grams for every 1000 calories you consume.