November 1, 2017
Get Regular With Fiber
If you are looking for one thing that will help you shed some pounds and help you feel great, try taking a good look at fiber.
I personally suffer from IBS, ever since I was 4 years old I had problems with my intestines and digestive health. I went most of my life just dealing with the bloat and pain, and basically learned to just deal with it. It wasn’t until the last couple of years I started changing my diet and lifestyle to help with this issue. Now I don’t feel so tired and bloated.
There are two types of fiber to keep in mind…
Soluble – this type dissolves in water, and it lowers blood cholesterol and glucose levels. You can find this in oatmeal, peas and lentils, apples, citrus fruits, carrots, barley and psyllium.
Insoluble Fiber – this type helps you feel fuller and promotes movement through your digestive system. This is found in whole wheat foods, green beans, wheat-bran and leafs, seeds and skins of vegetables and fruit.
Flaxseed is a balanced fiber consisting of 14% soluble and 12% insoluble fiber.
For optimal digestive health eat difference foods from each category.
Not only is it good to keep you regular but a high fiber diet also reduces risk for gull-stones, kidney stones, gastroesophageal reflux disorder (GERD), ulcers, and relief for irritable bowl syndrome (IBS).
A high fiber diet also reduces the risk for heart disease. Foods that are high in fiber digest slowly so blood sugar levels don’t rise, which is especially helpful for people who have diabetes and hypoglycemia.
For weight management try starting your day with a fiber rich breakfast such as oatmeal or cereals with whole wheat and high fibre. Or try adding some unprocessed wheat bran to your favorite cereal. This will keep you fuller longer and eat less. Another bonus – Fiber adds zero calories!
The stated daily value recommended is between 21-38 grams a day, but for optimum digestive health try to aim for a daily intake of 30-40 grams of fiber a day.
Remember, when eating fibre make sure to drink plenty of water as it is absorbed and helps to easily move waste through the digestive system.
