Got Fiber? We all know the benefits of fruits, veggies and clean proteins, but sometimes we forget about the importance of getting enough fiber. Fiber has many benefits, some which reduce the risk of chronic disease! Here are the top 5: 1. Fiber helps alleviate constipation, hemorrhoids and diverticulosis, as it absorbs water, then "scrubs out" the intestines and then helps move out the waste. This removal of waste can help prevent colon cancer. 2. Fiber helps with food cravings and weight management as it increases satiety, thereby making you feel more full and for long periods of time. 3.Fiber helps lower blood sugar as it reduces the rate at which sugar is absorbed into the body. This can lead to better management of diabetes. 4. Fiber assists in creating "good bacteria" that your body needs in your gut to crowd out the "bad bacteria" created from eating too much sugar and processed foods. This can help improve digestive symptoms such as gas and bloat. 5. Fiber helps reduce the LDL cholesterol (the "bad" cholesterol). Now that you see there are many benefits of fiber, what exactly is fiber and how much do we need? There are 2 types of fiber: Soluble Fiber and Insoluble Fiber. Both types of fiber remain undigested and therefore not absorbed into the bloodstream or cells and pass through our intestines and excreted. The main difference is that soluble fiber absorbs water and forms a gel which slows down digestion and helps clean things out. Conversely, insoluble fiber passes through the intestines largely intact and are considered the more gut-healthy fiber as they speed up the passage of food and waste. However, you will notice that some fruits/vegetables have both soluble and insoluble fiber. Soluble Fiber Food Sources:
- oats
- flax seeds, chia seeds
- barley
- lentils
- dried peas and beans
- Vegetables such as carrots, cucumbers and celery
- fruit such as apples, oranges, pears, strawberries, blueberries
- whole grains
- bran (try to avoid as it is very rough and aggravating to the intestines)
- nuts and seeds
- brown rice
- vegetables such as celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, root vegetables
- fruit skins
- Chia seeds - 37.9g
- Flaxseeds - 27.1g
- Almonds - 12.1g
- Navy beans - 10.5g
- Oats - 10.1g
- Coconut meat - 8.9g
- Black beans - 8.7g
- Artichokes - 8.6g
- Walnuts - 6.8g
- Avocado - 6.7g
- Blackberries - 5g
- Broccoli - 3.3g
- Brussels sprouts/spinach - 2.6g
- Blueberries/apples - 2.4
- Cooked quinoa - 2.6g
- 1 cup of beans - 17g
- 1 apple with skin - 4g
- 1 Tbsp flax seeds - 1.5g
- 3 cups salad greens - 3g
- 1/4 cup nuts/seeds - 3g
- 1/2 cup any fruit or veggie - 2g