The gut is a busy place. Trillions of bacteria live in the mouth, stomach and intestines transforming food into everything from vitamins to chemical transmitters that run the brain.
Good gut bacteria feed on plant fiber and need at least 25-30 grams everyday, much less than most Americans consume. Without enough fiber, bacteria starve and even die. If your body is starving, you're weak, unable to do all the things you need to do everyday. It's the same in the gut. Without good sources of fiber, gut bacteria can't do their job.
The best fiber is found in unprocessed plants like fruits and vegetables. Beans and lentils are superstars. One cup contains 15 grams of fiber. This may be one of the easiest changes we can make to support our bodies.
My favorite sources of fiber include pistachios, blueberries, avocados and whole grains. When I choose a few high fiber foods every day, I don't have blood sugar highs and lows and am more satisfied after a meal. Here's my breakfast from yesterday. Avocado toast on multigrain toast with arugula, tomatoes and a poached egg. Yum!
Eating adequate fiber could prevent--diabetes, heart disease, cancer, strokes, blood clots, arthritis, depression, even Alzheimer's disease. In fact, when people eat enough fiber the gut can become healthier within a week. Fiber is thick so drink plenty of water along with it.
In our sixties, keeping our gut healthy by eating enough good quality fiber may be one of the most important strategies for staying healthy.
--Robyn