Dr. Shawn Talbot is here today to discuss his most important nutrition tip! Start your year off right by focusing on getting more fiber in your diet.
National Recommendation = 30 grams
BUT – Most people get less than 15 grams
Traditional diets = 100 grams! WHY get more fiber in your diet – good for your heart, gut, and brain = what I call our 3 brains! -feed the bacteria in your gut (microbiome) – so you feel better and function better Higher fiber intakes are associated with less depression, lower body fat, superior heart health, and reduced risk for dementia. BUT – go slow – so you don’t experience gas, bloating, cramps. -add an extra serving of fiber every day to allow your gut and gut bacteria to adjust Be sure to drink plenty of fluids — about 16 ounces of water, four times a day – to fully “hydrate” the fiber and help it pass through your digestive system. How to get more fiber:
Eat at least 5 servings of fruits (2) and vegetables (3) every day. o a “serving” is a piece of fruit; half-cup of raw vegetables; or cup of leafy greens
Eat at least 3 servings per week of pulses (the seeds of plants in the legume family), such as beans, lentils, and peas.
Add nuts and seeds to yogurt, oatmeal, salads, and stir-fries.
Look for whole-grain versions of rice and pasta (brown instead of white).
Look on Nutrition Fact labels for at least 5 grams of fiber per serving.
Find out more at ShawnTalbott.com.