Dr. Pamela Nathan DHM L.Ac. has been delivering health to your front door since 1998. Happy patients in over 78 countries.

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High Fiber Foods

I am sharing this post as I have never quite understood the importance of fiber, until now.  And perhaps after you read this….so will you.
Fiber is no joke…despite its popular association with trips to the restroom. High_Fiber_Image

The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke,  heart disease, & hypertension. I have found that by taking Garden of Life raw organic fiber, it has regulated my bowel function, helped to maintain my blood sugar levels as well as cholesterol levels (which were in the normal range, thank goodness) ……But, what I love the most about this product, besides getting my fiber in, is that it has probiotics and Omega-3 fatty acids too.

Fiber consumption is currently at an all-time low, with less than 3% of Americans meeting the recommended intake.

Why do we need Fiber?

Fiber is something the body needs but never actually digests. It remains more or less the same from plate to toilet. It comes in two varieties, soluble & insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach & slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier & softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

A product that I can recommend if you do not get in enough fiber is Super Seed 600g Powder made by Garden of Life. It relieves constipation, promotes beneficial flora in the intestines and was formulated by Jordan Ruben.
Need I say more!!

Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and very uncomfortable.  Eating too little fiber can make it tough to control blood sugar & appetite because fiber regulates the speed of digestion and contributes to feeling full.  Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. This can result in bloating, gas & cramping, especially when fiber intake is considerably increased overnight.

Before I started taking my Garden of Life Fiber products, I used to suffer with constipation. I used A OK.
A OK is a natural laxative which is safe & effective. It has Aloe-Vera, Gotu-kola which is a herb that promotes healing and Lactobacillus probiotic.

How much should we take?
The Institute of Medicine recommends that men under 50 years eat about 38 grams of fiber each day and women consume 25 grams.
Adults over 50 years require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption.

The Best High-Fiber Foods
The amount of fiber in these foods can vary slightly between the raw and cooked versions.
1. Split Peas
Fiber: 16.3 grams per cup, cooked.
 2. Lentils
Fiber: 15.6 grams per cup, cooked.
3. Black Beans
Fiber: 15 grams per cup, cooked.
4. Lima Beans
Fiber: 13.2 grams per cup, cooked.
5. Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
6. Peas
Fiber: 8.8 grams per cup, cooked.
7. Broccoli
Fiber: 5.1 grams per cup, boiled.
8. Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
9. Raspberries
Fiber: 8 grams per cup, raw.
10. Blackberries
Fiber: 7.6 grams per cup, raw.
11. Avocado
Fiber: 6.7 grams per half, raw.
12. Pear
Fiber: 5.5 grams per medium fruit, raw.
13. Oatmeal
Fiber: 4 grams per cup, cooked.
14. Bran Flakes
Fiber: 7 grams per cup, raw.
15. Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
16. Pearled barley
Fiber: 6 grams per cup, cooked.
17. Flaxseed
Fiber: 2 Tablespoon servings contain 3.8 grams & a dose of omega-3 fatty acids
18. Chia Seeds
Fiber: 5.5 grams per tablespoon

Now you know the scoop on Fiber…and just how much to eat!

Copyright © 2016 Good Gut Solution.

Tammy Grassi November 5, 2013