14. How much fiber should I have each day?

A mounting body of research is showing us that optimal fiber intake is beneficial—if not critical—for healthy digestion as well as reducing the risk of chronic disease and adverse health conditions. So how much fiber should men and women have in a day? In this episode, Mark looks at the health benefits of optimal fiber intake, the recommended daily fiber intake for men and women, and gives a list of fiber-rich foods to help you achieve optimal fiber intake.

Health Benefits of Fiber include:

• Feeding “good” gut bacteria—some of which are crucial for various aspects of your health, including weight, blood sugar control, immune function, and brain function (PMIDs: 12583961; 17183309; 20876708; 15894105; 21303428)
• Aiding in weight loss by reducing overall calorie intake—as fiber can increase the feeling of fullness (PMIDs: 11396693; 15797686; 10721886)
• Reducing blood sugar spikes after a carbohydrate-rich meal—as fiber can slow nutrient absorption (PMID: 18287346)
• Reducing cholesterol levels (PMIDs: 7872224; 23171573)
• Reducing the risk of colorectal cancer—the third leading cause of cancer deaths around the world (PMID: 26269366)
• Lowering the risk of heart disease—the #1 cause of premature death in the United States and around the world (PMID: 14980987)

To submit a question to be answered on a future episode, visit: www.imagonutrition.com/podcast

Theme song, Thinkin' Bout Food, courtesy of Happy Pill.