Fiber is an important aspect of our diets, yet it is estimated that 50% of Americans, both children and adult, don’t reach their recommended daily intake. The recommended amount for women under 50 is 25 grams and for men it’s 38 grams. Fiber is linked with reducing many diseases like; diverticular disease, cardiovascular disease, and even lowering risk for diabetes by 21%. But most importantly, fiber is the biggest proponent to a healthy gut.

There are many different types of fibers, but they are often split into two categories. Insoluble and soluble fibers.

Insoluble fiber is the type of fiber found on the skin of fruits, legumes, celery and whole grains. Insoluble fiber cannot be absorbed by your small intestine. It enters the large intestine fully intact for your gut bacteria to feast upon. These microorganisms break the fiber down and release byproducts (short-chain fatty acids) that enhance intestinal health.

Like I mentioned in this post, if we consume a low fiber diet, we will leave our gut bacteria no other option but to eat away at the protective lining in our intestines. Also, because they are insoluble in water (not dissolving) they bulk up our feces, weighing it down, and resulting in an easier elimination. Ever wonder why corn is visible in your stool? This is why.

Soluble fiber is the type of fiber found in fruits and vegetables, beans and oat bran. Soluble fiber can dissolve in water and it forms a gel-like consistency that inhibits the re-absorption of cholesterol in the body. This is why fiber is linked with reducing cardiovascular disease. It helps remove excess cholesterol in our bodies.

If you’re wondering how you could meet your daily fiber needs in a day I made an example for some inspiration. This example uses sources of fiber that come from whole foods and are low on the glycemic index so they won’t spike up your blood sugar.

Another tip to adding more fiber in your diet is to switch to 100% whole grains. If you can’t do this, try to replace 50% of your grains with whole grain. If you’re still unable, commit to having ONE meal with whole grains in it. As with everything, change starts small. Here’s a breakfast that I love to make!

Avocado and Egg Muffin with sauteed spinach and tomatoes.

I love this breakfast because I get my beloved carbs which my body needs and craves. I usually need two to feel satisfied, especially if I'm training or exercising hard. These little babies are nice because they have 4 g of insoluble fiber per muffin compared to regular English muffins with only 1 g of fiber per muffin.

For the perfect round egg, I use this $7 mini frying pan, and also saute the spinach quickly in there afterwards for minimal clean-up.