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For years, the focus of dietary discussions was primarily on protein—especially among women who exercise regularly, particularly during menopause. Now, fiber is gaining the attention it rightly deserves.
Dr. Amy Shah, a renowned authority on nutrition’s impact on health, longevity, and hormonal balance, discussed this topic on her podcast. She highlighted that the average American consumes only about 10g of the recommended 30g of fiber per day. Alarmingly, just 5% of individuals in the United States reach their daily fiber goals. In the UK, figures are similarly concerning, averaging only around 16g daily according to Guts UK.
“Our gut hosts various organisms, whose primary food source is fiber. Insufficient fiber intake starves this crucial ecosystem. Over generations, we’ve significantly diminished our gut bacteria, losing nearly 50% of what our ancestors had due to modern diets,” Dr. Shah explains. “This bacteria regulates hormone levels in our bodies. A deficiency in healthy bacteria can lead to hormonal imbalances and gastrointestinal issues. Our gut communicates with our brain, making it essential to nourish our gut bacteria.”
“Incorporating an additional 10g of fiber into your daily diet boosts your longevity by 10%,” the doctor affirms. “Fiber is vital — not only for digestive health but for overall well-being, including diseases and maintaining brain health.”
How Can You Achieve 30g of Fiber Daily?
1. Pears
1 pear = 6 to 7g fiber
Pears rank among the most fiber-rich foods, boasting six to seven grams per fruit, which is double that of an apple. “Consume the whole fruit, just like you would with an apple. It’s a fiber powerhouse,” Dr. Shah advises.
2. Berries
Per serving (approx 150g) of raspberries = 8g fiber
If you’re seeking to increase your fiber intake, berries are an excellent option. “While blueberries are fantastic due to their polyphenol content, raspberries stand out as a fiber powerhouse, offering eight grams per serving. They rank among the highest fiber foods available,” she notes.
“They’re also wonderfully easy to mix into yogurt or cottage cheese,” she adds, reminding that if you don’t juice them, you can enjoy the berries in various forms while retaining their nutritional benefits.
3. Chia seeds
1 tablespoon = 5g fiber
A single tablespoon of chia seeds contains 5g of fiber. “Just a couple of tablespoons added to your yogurt can easily contribute 10g of fiber, yielding a 10% increase in longevity from something as simple as a tiny seed,” Dr. Shah explains.
4. Kiwi
1 whole fruit with skin = 4g fiber
By consuming the entire kiwi, skin included, you can increase the fiber content by up to 50% compared to just eating the green flesh inside.
“Bite into it like an apple for a delicious source of fiber, along with all the phytonutrients it offers,” says Dr. Shah. “It’s essentially a superfood.”
5. Pistachios
Quarter cup (approximately 30g) = 13g fiber
These small nuts pack a punch with 13g of fiber in a quarter-cup serving, making them the highest fiber content on this list.
“Combine yogurt, berries, pistachios, and chia seeds to create a parfait, and you’ll easily reach that 30g fiber mark,” Dr. Shah suggests.
Pistachios (like many other nuts) are also rich in protein. When combined with fiber, “this combination delights your gut bacteria,” Dr. Shah points out. “They generate short-chain fatty acids — remarkable compounds that are anti-aging and anti-inflammatory, which benefit our entire body, including the brain, while reducing inflammation.”
