vegetable salad in gray bowl

Fiber: The Superfood Nearly All Americans Aren’t Getting Enough Of + What You Can Do About It!

vegetable salad in gray bowl

Fiber. If we’re being honest, it’s not something most of us want to think about…. even if most of us lack fiber in our diets. In fact, studies have shown that only 5% of the American population meets recommended dietary fiber recommendations, which isn’t great for some of those uncomfortable reasons you may be thinking about. 

Beyond improved digestive health, fiber has SO many incredible benefits that you’ll want to take advantage of. Consuming enough fiber is associated with reduced risk for heart disease, hypertension, stroke, obesity, type 2 diabetes, certain types of cancers, and some gastrointestinal disorders. 

However, consuming enough fiber in our diets can be really challenging, even if you love fruits and vegetables! Some researchers have found that our fresh foods have lower nutrient levels than decades ago, which makes it all the more frustrating for us to hit those ideal fiber levels. 

The solution? For many of us, an herbal supplement can make all the difference. In this article, we’re diving into our most popular herbal remedies that are high in fiber and their other supportive benefits. 

Pumpkin Seed Protein Powder

If you enjoy making shakes, juices, or baking, Pumpkin Seed Protein Powder is an easy way to add more fiber to your diet. We also love adding pumpkin seed powder to our oatmeal, yogurt, breads, cereals, cookies, and other beverages, so it’s definitely something that you can have fun experimenting with. 

In addition to boosting the fiber in your diet, plant-based protein like pumpkin seed powder has many excellent benefits, including being a great source of amino acids. Our bodies need nine essential amino acids and can’t create these on our own, which is why consuming high-quality foods rich in protein and amino acids is critical. Studies show that pumpkin seeds contain all nine essential amino acids, setting your body up for success. 

Another interesting benefit of pumpkin seeds is that they’re rich in iron, which has been shown to support better sleep. And we all know that a good night’s sleep makes all the difference in our day-to-day life, how we’re feeling, and our overall health. 

One 2018 review analyzed 36 studies and concluded that iron supplementation promoted better sleep, making this a well-founded association and something that researchers indicate should be considered in patients struggling with sleep disorders.   

Psyllium Seed Husks

One of the best ways to add soluble fiber to your diet is with Psyllium Seed Husks, which are used as gentle, bulk-forming laxatives in popular fiber products like Metamucil. 

According to Mount Sinai, many well-designed studies have demonstrated that psyllium relieves constipation, particularly when combined with plenty of water intake. Mount Sinai also indicates that a high-fiber diet may support lower insulin and blood sugar levels while improving cholesterol levels in individuals with diabetes. If you don’t have diabetes, psyllium or high fiber levels may reduce your chance of developing it later in life. 

A 2016 study found that psyllium had helpful satiety effects in healthy volunteers. The study showed that psyllium reduced hunger and the desire to eat between meals, helping participants to feel fuller, which may help with weight management and overall satisfaction. 

Another interesting study reported that hypertensive patients experienced beneficial effects on blood pressure during a randomized controlled trial. The higher the baseline blood pressure, the more impactful researchers found the hypotensive effect of psyllium to be. 

If you’re interested in adding psyllium to your diet, check out our Psyllium Seed Husks and Psyllium Seed Husks Powder, both of which you can easily add to water, shakes, or other fluids. Always drink with plenty of water for the best supportive effects! 

Chia Seeds

Chia Seeds are a popular way to add fiber to your meals or beverages. You can quickly add them to many meals by sprinkling a couple of teaspoons onto salads, soups, stews, and cereals or into sauces, marinades, baked goods, and salad dressings. Many people also enjoy making overnight chia seed puddings or adding them to smoothies or acai bowls. 

According to the Mayo Clinic, chia seeds are an excellent source of fiber, which can support better heart and intestinal health and reduce cholesterol levels. The Mayo Clinic also shares that a diet high in fiber (from chia seeds or other fiber-rich sources) can help with weight loss and reduce your risk of developing heart disease, diabetes, and colorectal cancer. 

Another widely researched benefit of chia seeds is their impact on bone health. Chia seeds are rich in calcium, magnesium, and phosphorus, which are essential for maintaining good bone mineral density (essentially, how strong your bones are!). 

A study pulling data from the Korean National Health and Nutrition Examination Survey studied nearly 5,000 participants and found that dietary calcium and phosphorus were crucial for bone mass density. The study concluded that increased calcium intake and healthy calcium and phosphorus ratios may have favorable effects on bone mass. 

Beet Root Juice Capsules

Beets are one of those foods that many of us either love or hate. Regardless of how you feel about their taste, you can easily add them to your diet with our Beet Root Juice Capsules.

Not only are beets considered an excellent source of fiber, helping to support your digestion, metabolism, and gut microbiota. 

But beets may enhance your energy levels and athletic performance! One study found that a single dose of beetroot juice supported cycling performance by improving nitric oxide availability in the body, improving overall endurance! 

Are you interested in learning more about this superfood’s fantastic health benefits? Read our previous article on the top 4 health benefits of beets

Final Thoughts

Fiber doesn’t have to be challenging to add to our diet, especially when we’re creative about how we supplement ourselves. Adding some of these supplements to your favorite morning smoothie, juice, or salad can quickly give you a boost and help you hit your ideal fiber intake to support your overall health and well-being. 

Warm Wishes, 

Herbalist Natalie & Herbalist Leilah

Natalie Hajdu-Voakes is a consulting Herbalist with over 27 years of hands-on experience and the owner of The Herb Stop. 
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1 comment

This is a great blog!


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