Fiber

Fiber isn’t technically a macronutrient, but we thought it was important to discuss fiber in this section. Fiber intake in America is at an all time low, which is tied to the uprise of several chronic diseases. Simply increasing the fiber content in your diet can help lower blood cholesterol, increase regularity, and increase satiety.

Below we note a ballpark range of appropriate fiber intake for most people.

Female: 30-35g per day

Male: 40-45g per day

Be sure to get your fiber from whole foods. Fiber supplements don’t provide things such as micronutrients, phytochemicals, and water that plant foods contain. Be sure to eat plenty of veggies, fruits, legumes, nuts & seeds, and whole grains.

It is important to note that if you currently have a low fiber intake, SLOWLY increase your fiber intake over time, as adding too much fiber too quickly can create digestive issues.