Have you browsed the internet to discover the keys to a healthy diet? If so, you are probably painfully confused. Sound nutrition may be one of the most disputed topics going! But there is good news! When taking steps to improve your health, you can begin with boosting things that are undisputedly good for you, and fiber is one of them. Even the low carb gurus agree we need sufficient fiber!
Fiber has been shown to reduce the risk of developing or beneficial in managing various conditions, including heart disease, diabetes, diverticular disease, and constipation. In addition, fiber is linked with a reduced risk of breast cancer when the source of fiber comes from anti-oxidant rich fruits and vegetables. Fiber also provides good prebiotics to feed your healthy gut flora. Specifically, soluble fiber is helpful in lowering LDL-cholesterol; and fiber helps stabilize blood sugars and prevent cravings aiding in weight control.
Fiber rich foods include whole grains, beans, peas, lentils, vegetables and fruits. Some simple dietary changes to boost fiber include:
* Replacing white breads and starches with whole grains or high fiber vegetables like Ezekiel bread, oatmeal, brown rice, whole wheat pasta or quinoa.
* Replacing higher sugar starches like corn and white potatoes with dried beans, peas, or sweet potatoes.
* Replacing juices and sweets with whole fruits
* Making ½ your plate non-starchy vegetables
However, if these foods are not readily available, you don’t eat them, or your intake is not consistent, a good fiber supplement is also a great option, especially if you struggle with IBS or constipation.
My favorite picks are psyllium or acacia as both are high in soluble fiber and gentle on the bowels. Avoid a supplement made from wheat dextrin as your wheat tolerance may be unknown. Also, avoid a supplement with added sweeteners or artificial dyes. It is best to man-up and take down the plain fibrous-gel! Just a tablespoon in a glass of water daily can change your life. Introduce fiber slowly while increasing water as well. It can take a week or more for your body to adjust. I hope you will be pleased with the results!
Here’s to your health and the undisputed benefits of fiber!