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the benefits of protein and fiber

There are so many benefits of fiber and it’s something we all need a bit more of in our daily diets. Our nutritionist Jess is big believer in the benefits of dietary fiber, especially when it's combined with protein. Keep reading to learn more about the benefits of and some of Jess’ favorite sources of fiber and protein!

jess weights

You are what you eat! What you eat and how you eat it are critical to your ability to absorb nutrients and get energy from your food. If your body isn’t able to properly digest and absorb nutrients from food, it will not only affect your health but also how you feel.

Jess, graze nutritionist
Jess with vegetables

how much fiber should you eat?

The first recommendations for how much fiber we should be eating was reported in 2002 by the Food and Nutrition Board. According to their report, men and women 50 years and younger should ingest at least 38 and 25 grams of total fiber each day. And for men and women older than 50 they can lower their intake to at least 30 and 21 grams per day.

ellie walking in gym kit with salted fudge & peanut cookie
sweet potato

jess's favorite fuel foods

Looking for foods that fit the “slow burning” criteria for an energy boost? Below are a few of Jess’ favorite foods that are high in fiber and a source of protein!
- brown rice
- oats
- sweet potato
- beans and lentils
- butternut squash
- beets
- pumpkin seeds
- nuts (walnuts, almonds, pecans)

sweet potato toast recipe

references

*Trumbo P, Schlicker S, Yates AA, Poos M; Food and Nutrition Board of the Instituteof Medicine, The National Academies. Dietary reference intakes for energy, carbo-hydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc2002; 102(11): 1621-1630.

Anderson JW, Tietyen-Clark J. Dietary fiber: hyperlipidemia, hypertension, andcoronary heart disease. Am J Gastroenterol1986;81(10):907-919.*

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