Dietitian Emily Leeming Urges 3 Fiber-Boosting Habits as 97% of Men Miss Daily Target
Updated
Updated · Business Insider · Jun 30
Dietitian Emily Leeming Urges 3 Fiber-Boosting Habits as 97% of Men Miss Daily Target
3 articles · Updated · Business Insider · Jun 30
Summary
Emily Leeming highlighted three low-effort ways to raise fiber intake: keep skins on fruits and vegetables, choose dried fruit snacks, and add high-fiber ingredients to desserts or breakfasts.
28 grams a day is the U.S. recommendation, yet more than 90% of women and 97% of men fall short, according to government data cited in the report.
Skin-on produce can materially lift intake — a potato with skin has about 3 to 4 grams of fiber, roughly double a peeled potato, while a kiwi rises to about 3.5 grams from 2 grams.
100 grams of raisins contain 3.7 grams of fiber versus 0.9 grams for grapes, though Leeming said dried fruit's concentrated sugar and calories make portion size important.
Leeming, a King's College London gut microbiome scientist and author of "Fiber Power," said fiber supports gut, heart and metabolic health by slowing sugar release and feeding beneficial gut microbes.