If you find yourself frequently catching colds at work, it may be time to reassess your diet.
According to registered dietitian Grace Derocha, individuals who often fall ill may lack an essential nutrient.
While many people typically think they need more vitamin C and zinc to strengthen their immune systems, Derocha points out a frequently overlooked nutrient that plays a vital role in immunity.
Dietitian Tip of the Day: Increase Your Fiber Intake
Derocha advises, “When I notice someone is getting sick repeatedly, I often ask: Are you consuming enough fiber?” She notes that the answer is typically no.
In reality, the majority of adults in the U.S. fail to meet the recommended intake of 25-38 grams of fiber daily.
Fiber-rich foods like fruits, vegetables, legumes, and whole grains are essential as they provide nutrients that bolster immune function and support overall health.
The Importance of Fiber
For those aiming to improve their gut health or restore their microbiome, fiber is crucial, according to Derocha.
Fiber facilitates the proper movement of food through your digestive system. Moreover, certain types of fiber act as prebiotics, nourishing beneficial gut bacteria.
This balance significantly impacts your immune system. “The gut-brain axis plays a role here,” Derocha explains, “and much of our immune function is housed in the gut.”
Approximately 80% of your immune cells reside in your gut, according to dietitians. Maintaining a balanced gut microbiome is essential for ensuring a properly functioning immune system.
However, it’s not just fiber that contributes to your well-being. As Derocha points out, fibrous foods such as fruits, vegetables, and whole grains are also rich in a variety of nutrients, including vitamins, minerals, and antioxidants that enhance your overall health.
For example, foods like strawberries, bell peppers, and citrus fruits are high in both fiber and vitamin C. Similarly, chickpeas, oats, almonds, and pumpkin seeds provide both fiber and zinc.
Tips for Increasing Fiber Intake
To incorporate more fiber into your diet, try adding around 5 grams at a time, as recommended by Derocha. This amount is roughly equivalent to one apple or pear per day, or a handful of almonds or dried figs.
Derocha also mentions that one of her favorite approaches to increasing fiber is making chia pudding topped with fresh fruit.
This versatile recipe can be prepared ahead of time and serves well as breakfast, a snack, or even dessert. Chia seeds are naturally abundant in fiber, plant-based protein, and heart-healthy omega-3 fatty acids.
TODAY’s Expert Tip of the Day series offers practical strategies to simplify life. Each weekday, qualified experts share valuable insights on various topics, including diet, fitness, heart health, and mental well-being.
