This is probably not the first time you have heard that obesity is a growing problem. According to recent findings, obesity has increased 126% in 20 years. These numbers suggest nearly 3 out of every 4 of us are overweight or obese. What may come as news to you though, is what might be causing this wide-spread weight gain. The new potential culprit? FIBER. Only 3% of US adults get enough daily fiber in their diet. The vast majority of people don’t even get close to half.
MyFitnessPal is a popular app that helps people track their food, exercise, and weight. A recent study conducted by MyFitnessPal included 4.2 million active users and the findings revealed that the only key differentiator between successful and unsuccessful weight loss was fiber. More specifically, those who were successful consumed 29% more fiber.
Another study showed that fiber aids in successful aging. The 10-year study followed a group of individuals and tracked their fiber intake. The 10-year follow up showed that there is an 80% greater likelihood that individuals will live a healthier life when consuming enough daily fiber.
Fiber is packed with phytochemicals, vitamins, minerals, and antioxidants. They are low in fat and provide adequate protein. This combo has an added benefit of helping you feel satisfied for longer.
How To Get More Fiber
If you are not getting enough fiber (like most Americans), your goal should be to increase your fiber intake by 2-3 times your current intake. Do this by adding natural, fiber-rich foods to meals that you are already enjoying. For breakfast, in your bowl of corn flakes, add in berries and walnuts and you have yourself 12 grams of fiber before you start the day. A baked potato with skin and chili toppings will put you at 17 grams of fiber.
Other fiber-rich foods include lentils, slip peas, almonds, chia seeds, brussel sprouts, pears, bananas, broccoli, prunes, peas, acorn squash and avocado.
Check out this link for top fiber-rich foods to begin adding into your meals!