You should be getting more fiber in your diet.
Most Americans are not getting enough fiber in their diet. Fiber helps the digestive system move things along. Also fiber helps with satiety and thus can be assistive in weight loss.Some other potential benefits are improved heart health, lower cholesterol levels and decreasing the risk of diabetes.So fiber is found in all the foods that people have been eating less and less of in the past 50 years. So in order to "help", many food manufacturers have been adding "fiber" to highly processed food-like products. Unfortunately, almost all the added fiber is of one type, insulin.
Side effects of insulin can be.
- Bloating
- Abdominal cramping
- Loose stools
- Gas
- More frequent bowel movementsWhile insulin is safe for most people, you should be careful if you have a FODMAP intolerance or certain allergies.
When
your daily fiber intake is varied through real foods, you feed multiple
gut bacteria colonies. But when insulin is the main source of fiber, only
specific types of bacteria thrive while others wither. This imbalance
may result in gas, bloating, nausea, flatulence, stomach cramping,
diarrhea, constipation and GI rumbling.
There's no
shortcut to a variety, but some fiber options are easier to implement
than others. Your goal is to reach at least 25 grams of fiber a day.
Here's how you can do it.
1. High fiber cereal.
Since most people eat cereal on a daily basis, make sure that the one
you regularly eat has at least 5 grams of fiber per serving. Read the
label to verify that the fiber is from whole grains and bran. On cold
mornings, oatmeal is also a good choice, with 3 grams of fiber.
2. Nuts and seeds.
It's easy to snack on these as part of a trail mix or on their own.
Besides 3 grams of fiber, you'll be getting a good amount of protein and
healthy fats.
3. Chia seeds. A 1-ounce serving
of these seeds has 10 grams of fiber! Easy recipe: mix once ounce of
chia seeds (2 tablespoons) with two cups of water and one tablespoon of
maple syrup. Pour into a glass jar and refrigerate for an hour or two.
Shake vigorously and enjoy.
4. Avocado. A
serving of one half an avocado will set you back 120 calories, but
reward you with 5 grams of fiber. Not to mention that heaven is defined
as fresh avocado with a pinch of salt.
5. Banana. A humble banana a day will add 3 grams of fiber to your total.
6. Vegetable salad.
a simple salad consisting of half a cup of lettuce, half an unpeeled
cucumber, medium tomato, one shredded carrot, and dressing, will provide
4-6 grams of fiber.
7. Canned beans. These guys
are a fiber powerhouse - a 4 ounce serving of beans has 5-7 grams of
fiber. Add as a side to your breakfast omelet, lunchtime salad, or
dinner protein.
Patricia Koch
www.Herbals-Unlimited.com
