How Much Fiber Do You Really Need in Your Diet?

July 24, 2023
9:55 am

Increasing your fiber intake is important for a variety of reasons, but how much fiber do you really need in your diet? We answer this question and more in our blog!

Here's How Much You Need

A diet high in fiber is important in lowering cholesterol, heart health and a healthy digestive system. Women should aim for a diet that has between 21 to 25 grams of fiber a day while men should have between 30 and 38 grams of fiber daily. According to the Harvard School of Public Health, most Americans get only about 15 grams of fiber each day.

Soluble & Insoluble

Fiber is classified as either soluble or insoluble, depending on how it’s digested. As the names suggest, insoluble fiber does not dissolve in water and comes from plant cell walls. Examples of insoluble fiber include wheat, wheat bran, rye and other grains. Insoluble fiber has been known to address issues like constipation and chronic diarrhea.

Soluble fiber comes from carbohydrates and dissolves in water. Examples of foods containing soluble fiber are fruit, oats, barley and beans. Soluble fiber is associated with reducing the risk of coronary artery disease and stroke. Additionally, soluble fiber can reduce the risk of developing type two diabetes and can control blood glucose levels in both type one and two diabetics.

Have You Scheduled Your Annual Physical?

DeKeitra is a valued PRIME patient from Gulf Coast Regional Blood Center in Houston, Texas. Listen as she shares the impact a PRIME annual physical had on her overall lifestyle!

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Benefits of High Fiber

According to the Mayo Clinic, benefits of a high-fiber diet include:

Lowered Cholesterol Levels
Controlled Blood Sugar
Aids in Achieving a Health Weight
Longevity

So how do you get more fiber in your diet naturally? Foods like whole grains, whole fruits, vegetables, nuts and beans are good sources of fiber. Here are some easy ways to boost fiber intake:

Eat whole fruit instead of drinking fruit juice
Swap white rice/pasta for brown rice, barley, or farro
Choose cereals that have a whole grain as the first ingredients and/or choose cereals with 20% or higher of the daily value for fiber
Eat raw veggies or almonds in place of chips or crackers

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SPF Sense: Know Your Numbers

July 24, 2023
9:50 am

Summer is here and for many of us that means more time in the sun enjoying the outdoors. While the American Academy of Dermatology Association recommends using sunscreen every day, on days when you know you will be outdoors for prolonged periods of time, sunscreen is key.

The Importance of Sunscreen

When choosing a sunscreen, look for a product that has broad-spectrum protection (protecting against both UVA and UVB rays); select a sunscreen that is SPF 30 or higher; and make sure the product is water resistant. These characteristics will help protect your skin from not only sunburn but early aging and skin cancer.

So, is a higher SPF better than a lower number SPF? A sunscreen with an SPF of at least 30, blocks 97% of the sun’s UVB rays. While a higher number SPF may block slightly more of the sun’s UVB rays, no sunscreen blocks 100%. It’s also important to note that just because sunscreen may have a higher SPF does not mean that you can spend more time in the sun without reapplying the product.

Tips For Reducing Risks

The Food and Drug Administration cites that people of all skin color are at risk for skin cancer and sun damage. Tips for reducing risks include:

Limit your time in the sun, especially between 10:00 a.m. and 2:00 p.m. when the sun is most intense
Use hats, swim shirts, sun shirts, etc. that have sun-protective features
Apply sunscreen to all uncovered skin – especially nose, ears, neck, hands, feet and lips
Reapply sunscreen every two hours and more frequently if you’re swimming
Look for sunscreen that has both UVA and UVB protection

Have you Scheduled Your Annual Physical?

DeKeitra is a valued PRIME patient from Gulf Coast Regional Blood Center in Houston, Texas. Listen as she shares the impact a PRIME annual physical had on her overall lifestyle!

Watch the Video

Cloudy Days Can Be Harmful!

According to the World Health Organization Global Solar Index, even on cloudy days, up to 80% of the sun’s harmful UV rays can penetrate clouds. Whether it’s a day at the beach or an overcast day, wearing sunscreen will protect your skin from harmful UV rays!