Get more fiber in you diet


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.

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