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IIN’s partner, Nature's Sunshine, are the pioneers of encapsulated herbs, and for the last 50+ years they have been working to create the world’s most effective natural health supplements using industry-leading science and innovation.
Fiber is a crucial part of a balanced diet. You’ve probably heard that you need more fiber in your diet, but you might be wondering why. According to the Dietary Guidelines for Americans, “More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber.”
Along with aiding digestion, fiber plays a role in the health of your gut microbiome, which can influence your overall health. Fiber can be found in a variety of foods, some of which you may already eat, and many of which are easy and inexpensive to incorporate into your daily diet. Making little changes to your diet goes a long way toward building a healthy lifestyle.
Fiber is a naturally occurring compound found in plants. However, it’s also extracted and made into consumables. It’s classified as a type of carbohydrate – one our bodies cannot digest. Since it’s indigestible, it is calorie-free.
Two types of fiber are found in foods, and each has a different function:
One of the most important roles that fiber plays is in the gut since it provides food for the billions of microbes found there. The stomach lining is made of mucus, and when we lack fiber, microbes start feeding on the mucus. This damages the lining of the stomach, leading to a multitude of problems such as indigestion, feeling sick, and discomfort when eating. Make sure to limit alcohol intake and non-steroidal anti-inflammatory drugs (NSAID) consumption, such as aspirin or ibuprofen, as excessive use can cause damage to the stomach lining. In short, don’t let your microbes starve.
As mentioned earlier, soluble and insoluble fiber work to help move things along the digestive tract. Soluble fiber soaks up water to make a gel that delivers good bacteria and nutrients to your gut. One type of soluble fiber is found in psyllium. Psyllium promotes bowel movement and can help stabilize blood sugar and cholesterol levels.
Insoluble fiber, as the name suggests, does not absorb or dissolve in water. Instead, it creates bulk, which makes stool easier to pass. If your stool is watery or loose, it could be a sign that you may need more insoluble fiber in your diet. This type of fiber also helps prevent constipation.
There are several benefits of fiber, but three major ones include:
Everyone’s body is different (think bio-individuality!), so it’s important to listen to what your body is telling you. Look for signs of nutrient deficiencies and clues that your body isn’t getting the nutrition it needs to thrive. If you’re constipated, hungry after meals, have a hard time losing weight, or your blood sugar fluctuates, these might be signs that you have a fiber deficiency.
It’s recommended that men get 38 grams of fiber per day. Women should aim for 25 grams per day and around 31-34 grams if breastfeeding.
For kids, a range of 14-31 grams per day should be the goal. As children get older, the daily goal of fiber increases.
Starting your day with a cup of water and a high-protein, high-fiber meal is a great place to start. Incorporating fiber with small snacks in between meals is also a great way to get your daily dosage. If your body isn’t used to getting the proper amount of fiber, don’t overload at first. It’s best to introduce fiber little by little throughout the day, since it allows the bacteria in your gut to adjust properly. Too much fiber in one sitting can lead to bloating, gas, and cramping. And too much fiber without enough water can have similar outcomes. It’s best to keep a water bottle with room-temperature water with you everywhere.
The good news is that fiber is easy to sneak into every meal, and many tasty foods are high in fiber. Here’s a breakdown of foods you should add to your shopping list before your next trip to the store!
Fruits high in fiber include:
Vegetables high in fiber include:
Other foods high in fiber include:
Yes, you can still take fiber supplements if you don’t think you’re getting enough fiber each day. But remember that it’s always important to assess your body’s needs when it comes to supplements.
If you’re looking for pure, potent, and clean formulas, Nature’s Sunshine offers a handful of fiber and detox products. Designed to encourage bowel regularity and detox, you can have peace of mind knowing that you’ll feel a difference.
We’re exposed to toxins every day — they’re hidden in our food, water, fragrances, cleaning products, and air. When there’s a buildup of toxins in the body, it can lead to poor gut health, which affects our digestive, immune, and endocrine systems. Along with having enough fiber intake to support a healthy gut, detoxification helps keep your pathways clear.
If you’re looking for the next steps on how to detox, you’ll find a variety of options at Nature’s Sunshine that will help your body rid itself of harmful substances.
The best thing you can do for your body is to simply listen. You spend all day, every day telling your body what to do, digest, learn, and process. Take at least five minutes each day to listen to your body’s needs. Here are some tips to get you started:
And don’t forget that as part of the IIN community, you can now get 50% off any Nature’s Sunshine product (including the fiber supplements listed in this article!) by signing up to become a brand ambassador. As soon as you join, you’ll receive access to exclusive discounts and products, business tools, a library of product resources, and the ability to receive 40-50% commission for anyone you refer to Nature’s Sunshine, too! Apply for free today*, just like hundreds of IIN Health Coaches have before you!
*You must operate your health practice in the United States. Nature’s Sunshine currently doesn’t ship outside of the United States. IIN receives affiliate commission for purchases of Nature's Sunshine supplements through this blog post. Always check with your healthcare provider before beginning any supplementation.
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.