Why Do We Need Fiber?
Fiber is found in plants: vegetables, fruits, grains, nuts, and seeds. Fiber contains no calories and does a lot more than just keep you regular. It is also essential for creating and maintaining healthy gut microbes, a.k.a.: the good microbes that keep us healthy.
Symptoms of a Low-Fiber Diet
• Constipation, Weight Gain, Bloating
• Blood Sugar Fluctuations, Fatigue, Irritability
• Lowered immune Function
• Elevated Cholesterol
• Skin Issues
Women: 20 – 30 grams/day Men 30 – 40 grams/day
High Fiber Foods to Eat Everyday
• 1 artichoke 10 grams
• 1 avocado 10 grams
• 1 c. raspberries/blackberries/blueberries 8 grams
• 1/2 cup cooked beans 7 grams
• 1/2 cup of nuts 6 grams
• 1 c. cooked quinoa 5 grams
• 1 c. winter squash 5 grams
• 1 c. cooked broccoli 5 grams
• 1 Tbs. chia seeds 5 grams
• 1 apple or pear w/peel 4 grams
• 1 cup oatmeal 4 grams
• 1/2 cup peas 4 grams
• 1 TBS. flaxseeds 2 grams
Benefits of Soluble Fiber
Reduces cholesterol levels, keeps blood sugar stable, and absorbs water.
Foods with Soluble Fiber
Oatmeal, nuts and seeds, beans and peas, lentils, apples and pears, berries and psyllium husk
Benefits of Insoluble Fiber
Provides feelings of fullness, feeds your microbiome, and prevents constipation and hemorrhoids.
Foods with Insoluble fiber
Flax seeds, carrots, celery, zucchini, broccoli, dark leafy greens. (Brown rice and whole wheat products do contain fiber but they are omitted due to the starchy carb/gluten category).