There is a nutrient that 90 percent of American adults do not eat enough of, according to USDA dietary guidelines, and it's not hard to guess why. It's a nutrient found only in plants. Any guesses? It's fiber.
Wait! Before you stop reading, hear me out. "Americans don't eat enough fiber" is a tale as old as time, I get it. But I bet you didn't realize that a fiber-rich diet can significantly reduce risk of heart disease, diabetes and colon cancer.
It can also reduce hunger and inflammation, according to the National Institutes of Health. Dietary fiber is the kind of superhero you need in your life. Let's talk about fiber's three superpowers.
First, there's stealth. Its two non-digestible forms travel through your digestive tract without being absorbed. Then, there's water manipulation.
The soluble fiber form collects water as it travels through the digestive tract and creates a cholesterol-lowering super gel. Finally, there's deflection. The insoluble fiber form contributes to the bulk of your stool, making your bowel movements regular and easier to pass – which prevents colon cancer.
Kapow! What about food sources? Whole fruits, oats, beans, nuts and seeds have the gel-forming soluble fiber that absorbs LDL (the bad) cholesterol and takes it out of your system with your bowel movement. This super gel also slows digestion, making you feel full, and keeps blood sugars stable, which helps prevent and manage diabetes. Whole grains, bran and vegetables have that stool-bulking i.