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Try This – 95% of Adults Don’t Get the Right Amount of This Nutrient. (Are you one of them?)
Dhru Purohit
August 30, 2024
There’s a nutrient so powerful that it has the ability to regulate blood sugar, lower cholesterol, fight constipation, increase weight loss, and support a healthy gut microbiome.
I’m talking about fiber. And unfortunately, most of us are not getting enough of it.
In fact, 95 percent of American adults do not meet the daily requirements for fiber, and it’s hurting us. Our gut microbiomes are being destroyed, with more and more young people being diagnosed with conditions impacting the digestive system, including colon cancer!
Upping my fiber has been a personal goal recently. I’m working on improving my gut microbiome, and I am a hyper-reabsorber of cholesterol, so fiber is one of the best tools I can incorporate into my diet. I aim for at least 25–30 grams a day, since experts that I look up to (like Peter Attia) recommend 14 grams of fiber for every 1,000 calories consumed. And today I’m going to share three ways I’m making sure I meet these fiber goals daily.
Let’s get into it…
Ever since I started wearing my Maverick Blue Light Blocking Glasses from BON CHARGE, my evenings have transformed. I used to find it hard to wind down after late-night work sessions. But now, slipping on these glasses has become a ritual that signals to my body that it's time to relax and prepare for sleep.
The difference is noticeable. My eyes feel less strained, I fall asleep faster, and I wake up genuinely refreshed—no more groggy mornings. The Maverick glasses are stylish, too, so I don't feel awkward wearing them around the house or during an evening video call. They blend seamlessly into my routine, making them effortless to use, yet the impact on my sleep quality has been profound.
What I love most is knowing that these glasses aren’t just about comfort—they’re backed by science. They help block out the harmful blue light that can disrupt our natural melatonin production, which is key to getting deep, restful sleep.
If you’re serious about your sleep and overall well-being, I can’t recommend their blue light-blocking glasses enough. Give them a try—your future well-rested self will thank you.
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3 Ways to Get More Fiber into Your Diet
1. Avocados
Avocados are truly a superfood. Not only do they have a low glycemic load, but they are a rich source of monounsaturated fats and minerals like potassium and magnesium, as well as vitamins C, E, K, and some B vitamins.
And when it comes to fiber, avocados pack a big punch. One avocado contains half the recommended daily amount of fiber at a whopping 13.5 grams! That’s pretty impressive.
Lately, I’ve been having anywhere from half to one avocado a day in the form of guacamole or I’ll add it to my smoothies or salad.
If you have some serious weight-loss goals, you might need to experiment with the right amount of avocado for you. For some, the fat content of avocados is not ideal, so maybe try half of an avocado instead of a full one.
2. Lupini Beans
Lupini beans have become a recent favorite after a recommendation from a friend. This brand (BRAMI) is my favorite (no affiliation), and I buy small bags to snack on while I’m at the office or leaving the gym. I’m pretty sensitive when it comes to most varieties of beans and legumes—they tend to upset my stomach unless they’re soaked or pressure-cooked—but these lupini beans are so easy to digest and taste great.
One cup of lupini beans contains 26 grams of protein and 34 grams of fiber, making this the perfect fiber- and protein-rich snack.
In addition to being antioxidant-, polyphenol-, and vitamin-rich, Lupini beans are a prebiotic food, which our good gut bugs love to feed on.
And compared to other beans and legumes, lupini beans have a lower glycemic index.
One study found that diets rich in lupini beans also offer cardioprotective effects like improving insulin sensitivity and lowering blood pressure.
3. Psyllium Fiber or Acacia Fiber
If you heard my podcast episode with Dr. Brad Stanfield, you know that certain fibers have some pretty impressive research behind them. One is psyllium fiber. Dr. Stanfield loves psyllium fiber because it’s easier on the digestive system, especially for anyone struggling with irritable bowel syndrome or those who cannot handle high-fiber diets. My sister loves psyllium fiber and used it during her pregnancy and now postpartum to manage constipation that comes with hormonal changes.
I personally love acacia fiber and have found it to be even more gentle on my stomach than psyllium fiber. I simply add it to smoothies or just take it with a glass of water in the morning. It’s an easy way to add an extra 4–5 grams of fiber to your daily routine!
One thing I notice when people start to take a fiber supplement is that they don’t drink enough water and end up feeling more bloated or constipated. If you are taking a fiber supplement, you will likely have to increase your water intake, but always work with a doctor if you have any concerns!
That’s it. Those are three ways I’m meeting my daily fiber goals. They are super easy, accessible, tasty, and not complicated at all.
Here’s to your gut health,
Dhru Purohit