Get All of the Wonder Benefits of Eating Fiber
Fiber is such an essential part of our diet, but it’s something that can be easily neglected and slip off the radar.
Have you heard of the FTO gene? It’s directly linked to appetite and has the strongest relationship with body size and risk of obesity. This is caused by its effect on your food preferences, snacking habits and the feeling of being full in your brain’s control center (the hypothalamus area).
When you discover more about your FTO gene, you’ll learn exactly how to incorporate fiber into your diet specific to your genetic makeup. In the meantime, we’ll provide some helpful guidance.
Dietary fiber is a type of carbohydrate that includes the parts of plant foods that your body can’t digest or absorb. Fiber is found in vegetables, fruits, grains, beans and legumes and passes relatively intact through your digestive system. However, in its transit it contributes to a lot of processes like maintaining good gut health, controlling blood sugar levels and lowering cholesterol.
How much dietary fiber you need
You’ll receive custom guidance once you take your DanceRX genetic test.
An ideal day could look something like this:
Berry Overnight Oats
- 40g of oats
- 200ml of milk
- 2 handfuls of berries
- 2tbs of seeds
- 2 slices of wholemeal bread
- 2tbs of hummus
- Handful of salad
- Chilli con carne
- Peppers and mushrooms
- \Brown rice
Learn more about yourself and your FTO gene
Understanding how your body works is the first step in our education process. You’ll walk away understanding how to fuel your body to match your unique genetic makeup.
Target 25 to 30 grams of fiber a day. If you’re not currently getting this amount, you can try:
- Including plenty of vegetables with meals
- Adding pulses like beans, lentils or chickpeas to stews, soups, curries and salads
- Choosing fresh fruit as a snack
Some foods that provide a great source of fiber are wholegrain cereals, wholegrain pasta, wholegrain bread, oats, barley, rye, berries, pears, melon, oranges, broccoli, carrots, sweetcorn, peas, beans, chickpeas, nuts, seeds and potatoes with skin.
Eating more fiber doesn’t mean eating more calories either. By making these simple food swaps, you’ll increase your fiber intake without adding calories.
|SWAP THIS||FOR THIS|
|Corn flakes||Whole grain flakes or Weet-Bix|
|White bread||Whole meal or seeded|
|Regular pasta and rice||Whole meal or pulse pasta, bulgur wheat or quinoa|
|Peeled potatoes||Skin-on potatoes|
|Crackers||Rye crackers, oatcakes, unsalted nuts, or seeds|
Our partners at myDNA offer a DNA-powered meal for a low monthly subscription. This can be found in your app if you’re interested! Every recipe has been designed to suit your DNA, goals and lifestyle, without sacrificing good nutrition.