Fiber is our Favorite F Word!

And F GOALS helps you reach your daily needs.

So many of our body’s health systems are influenced by our gut – specifically the composition of living organisms that call the gut microbiome ‘home’. The greater the diversity of gut’s beneficial bacteria, the greater impact on the health systems. These ‘systems’ are big: immune, metabolic, mental / cognitive, hormone, and even the way we’re genetically predisposed to certain conditions.

A diverse mix of fiber foods is foundational for taking care of your gut. Will Bulsiewicz, MD – also known as Dr. B – developed F GOALS – an acronym for a list of foods that will help you take care of your gut. He talks about it at length in his book, Fiber Fueled, and was also highlighted in a recent Business Insider article. Here are the F GOALS:

F is for Fruits and Fermented Foods:

Eat a diverse mix of fruits and include fermented foods, like sauerkraut, and kimchi to improve their gut health.

G is for Greens and Grains:

Enjoy a mix of veggie greens and whole grains, like oats and barley.

O is for Omega-3 fatty acids:

Plant-based foods that are a good source of omega-3’s include chia seeds, flaxseeds and walnuts.

A is for Aromatics:

Including onions, shallots and garlic.

L is for Legumes:

Dr. B calls these ‘longevity foods’, as various bean varieties are commonly eaten in Blue Zones – places where people regularly live to be over 100 years old.

S is for Seaweed, ‘shrooms and Sulforaphane:

The latter is found in cruciferous foods like broccoli, cauliflower and kale.

Aim to slowly add some of the above fiber food suggestions to your diet each day.

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Source: Kenny, Serafina. “A gastroenterologist shares an easy trick he uses to make sure he’s eating enough gut-healthy foods”., January 16, 2024.