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Make a Commitment to Eat more Fiber this Year!

Posted on January 11, 2018 |
Everything you need to know about fiber: Eat more fiber this year!
  • Weight management: Adding Fiber to your diet can help manage your weight. Fiber increases feelings of fullness.By reducing hunger pains it helps to keep one from eating higher calorie items.
  • Improved blood sugar control: Fiber also helps to slow the absorption of the sugars down allowing them to be more efficiently used throughout the day.
  • Improved immune function: High-fiber diets help reduce your risk of getting a chronic digestive disease processes, i.e. Irritable Bowel Syndrome, it has also been linked to decreasing inflammation and pain.
  • Heart Disease & Stroke prevention: Fiber also helps to support heart health by reducing cholesterol levels, which is also linked to a higher risk of stroke.
  • Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body
  • To boost fiber intake: Focus on eating more vegetables, nuts and seeds.
  • Good sources of fiber: organic whole husk psyllium, chia seeds, sunflower sprouts, mushrooms, vegetables such as broccoli, cauliflower, brussels sprouts, onions, sweet potatoes, peas and beans

Different Types of Fiber: There are two types of fiber that you will get in your diet. They are soluble and insoluble fiber.  You will need to get both types to focus on a healthy and balanced diet and support your digestive system fully.

Soluble fiber dissolves in water. It can be found in cucumbers, blueberries, beans and nuts, dissolves into a gel-like texture, helping to slow down your digestion. Most the food that you will eat is soluble fiber. These foods include root vegetables, fruit, oats, and barley.

 Insoluble fiber won’t dissolve in any water.  It can be found in foods like dark green leafy vegetables, green beans, celery and carrots. Insoluble fiber stays basically intact as it moves through your colon, it pushes food through the digestive system. Insoluble fiber is the type that you will find in bran, whole grains, cereals, and most nuts and seeds.

Insoluble fibers are not usually recommended due to the fact that they can cause problems by clogging up the digestive system causing potential blockages.  Therefore most health experts promote increasing your soluble fiber intake. There are more nutrients in the likes of fruit and vegetables. Since they are soluble forms, they will be easier for the body to dissolve and absorb the nutrients from.

Nothing is 100% good for you. A healthy and balanced diet is all about everything in moderation, and that includes the food that is touted as healthy.

Recommendation for daily fiber intake is 25 to 50 grams per 1,000 calories consumed. Eat more fiber this year!

For more information about healthy eating options: Health Benefits of Proteins

Positive Health Wellness

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