and reduces absorption
of fats and cholesterols.
And as fiber collects in your colon,
it feeds all your good gut bacteria,
helping you maintain a healthy microbiome.
Fiber is associated
with the reduced risk of diabetes,
heart disease, several
gastrointestinal conditions
and even certain cancers.
And yet, most of us
aren't getting enough of it.
For example, in the US,
the vast majority of adults
aren't eating the recommended
28 grams of fiber per day.
In fact, the average American
just gets 15 grams of fiber a day.
So how exactly do you get more fiber?
The generic answer
is to eat more whole grains,
fruits, vegetables and legumes.
But I want you to consider
some more specific fiber-rich foods
that I personally love:
pears, raspberries and blackberries,
avocados and artichokes,
high-fiber cereals, whole grains --
my favorite is farro --
lentils, kidney beans and chickpeas.
Almonds, pistachios
and sunflower seeds are other options.