Your gut will thank us.
If you’re not pooping as much (or as easily) as you’d like, you probably need more fiber.
Fiber helps everything move down and out, so to speak. And without enough of it, your bowel movements won't exactly be ideal.
“Fiber creates a big, fibrous, mucilaginous gel sponge that helps to propel the products of digestion through to finish line,” explains gastroenterologist Dr. Robynne Chutkan, author of The Bloat Cure. It also creates bulkier, more solid poops, so you have a bigger urge to go and it's actually easier to go.
Plus it keeps you fuller longer, and slows down the absorption of sugar and the release of carbs into your bloodstream, explains registered dietitian Danielle Omar.
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Most people should aim for 25-35 grams of fiber a day. But you’re probably not even coming close to that.
Guys, we have a national pooping problem. “The typical person in America is getting 8-10 grams a day, and a lot of the grams they're getting are from processed foods,” says Chutkan.
Instead of loading up on fiber-fortified cereals and pastas, it's better to get your fiber from whole foods (like fruits, veggies, beans, and seeds). This way you can be sure you're getting enough of both insoluble and soluble fiber, which work together in the gut.
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Basically, most of your daily fiber should come from things without a nutrition label. SO we rounded up lots of fiber-rich foods you can easily work into your usual meals.
Mix and match a few of them in recipes, or just aim to have one of these at every meal.
You can thank us after you poop.
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One large sweet potato (baked, with the skin) has 6 g of fiber.
Get the recipe for loaded sweet potato skins here.
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