Dr Sofia Bermudez Stewart

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Fiber and fiber

✅Yes — absolutely.

Recent studies and meta-analyses show that higher fiber intake from whole plant foods (like veggies, fruits, beans, lentils, whole grains, nuts, and seeds) is linked to a lower risk of heart disease, diabetes, certain cancers, and even lower mortality.

🍎 Whole-food fiber has the strongest evidence for long-term health because it comes with antioxidants, vitamins, and plant compounds that supplements don’t have.

🌿 Psyllium husk (about 10 g/day in studies) is a great add-on — it helps with constipation, lowers LDL (“bad”) cholesterol, and modestly improves blood sugar. But for disease prevention, whole foods still do more.

🥗 How to get more fiber:

• Fill half your plate with fruits & veggies

• Add beans or lentils daily

• Choose oats, brown rice, or whole-grain bread

• Sprinkle seeds or nuts on meals

• Use psyllium as a boost if you fall short

📊 Recommended: 25–30 g of fiber per day (most people only get half!).

🩺 Bottom line: Whole-food fiber for long-term health — psyllium for extra support.

#healtylifestyle #constipation #natural #fiber #veggies #recipe

2025/11/13 Edited to

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