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๐—ช.๐“.๐…๐ข๐›๐ž๐ซ!โฃโฃ

Youโ€™ve heard of fiber but maybe you have no clue where itโ€™s found or why itโ€™s important. โฃโฃ

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If thatโ€™s true, youโ€™re not alone. The average American only gets about half of their recommended fiber intake.โฃโฃ

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๐˜“๐˜ฆ๐˜ตโ€™๐˜ด ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต.โฃโฃ

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First, you should know that there are 2 different types of fiber:โฃโฃ

๐Ÿฅ• ๐ˆ๐ง๐ฌ๐จ๐ฅ๐ฎ๐›๐ฅ๐ž ๐Ÿ๐ข๐›๐ž๐ซ, which does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.โฃโฃ

๐ŸŽ ๐’๐จ๐ฅ๐ฎ๐›๐ฅ๐ž ๐Ÿ๐ข๐›๐ž๐ซ, which does dissolve in water. It helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.โฃโฃ

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๐†๐ž๐ง๐ž๐ซ๐š๐ฅ ๐Ÿ๐ข๐›๐ž๐ซ ๐ซ๐ž๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐๐š๐ญ๐ข๐จ๐ง๐ฌ:โฃโฃ

๐Ÿ‘ฉโ€๐Ÿฆณ ๐˜ˆ๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ต ๐Ÿธ๐Ÿป๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ธ๐˜ฐ๐˜ฎ๐˜ฆ๐˜ฏโฃโฃ

๐Ÿง”๐Ÿฝโ€โ™‚๏ธ ๐˜ˆ๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ต ๐Ÿน๐Ÿพ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ฏโฃโฃ

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Personally, my favorite high fiber foods are lentils, chia seeds, raspberries, and blackberries. โฃโฃ

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๐’๐จ ๐ฐ๐ก๐ฒ ๐ข๐ฌ ๐Ÿ๐ข๐›๐ž๐ซ ๐ฌ๐จ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ก๐ž๐š๐ฅ๐ญ๐ก? โฃโฃ

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Fiber takes care of our gut by providing the nutrition for the healthy bacteria living in our gut (๐จ๐ฎ๐ซ ๐ฆ๐ข๐œ๐ซ๐จ๐›๐ข๐จ๐ฆ๐ž). Without fiber, that healthy bacteria starts losing the war to the bad bacteria which can lead to a whole mess of problems. โฃโฃ

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๐˜ž๐˜ฉ๐˜บ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ช๐˜ด ๐˜ง๐˜ช๐˜ฃ๐˜ฆ๐˜ณ ๐˜ด๐˜ฐ ๐˜ช๐˜ฎ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฏ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต?โฃโฃ

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๐Ÿ. ๐ƒ๐ข๐ ๐ž๐ฌ๐ญ๐ข๐ฏ๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก. โฃ๐Ÿฝ โฃ

Fiber keeps us regular with normal poops! Everybody poops, peopleโ€ฆ at least you should. And if you donโ€™t, it might be time to start paying attention to your fiber intake. โฃโฃ

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Sufficient fiber also helps you minimize your risks of digestive conditions like GERD, diverticulitis, IBS, hemorrhoids, and gallstones.โฃโฃ

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๐Ÿ. ๐€๐ฏ๐จ๐ข๐๐ข๐ง๐  ๐๐ข๐š๐›๐ž๐ญ๐ž๐ฌ, ๐œ๐š๐ง๐œ๐ž๐ซ๐ฌ, & ๐ก๐ž๐š๐ซ๐ญ ๐๐ข๐ฌ๐ž๐š๐ฌ๐ž.โฃ๐Ÿซ€โฃ

High fiber diets help stabilize blood sugar because fiber takes longer to digest and absorb. Fiber also helps aid in the excretion of LDL cholesterol from the blood and lowers the risk for cardiovascular disease. Since fiber helps lower inflammation and improve the gut microbiome (also known as headquarters of the immune system), risk for cancers can decrease as well.โฃโฃ

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๐Ÿ‘. ๐‡๐จ๐ซ๐ฆ๐จ๐ง๐ž ๐ซ๐ž๐ ๐ฎ๐ฅ๐š๐ญ๐ข๐จ๐ง.โฃ ๐Ÿงฌโฃ

Higher fiber intake leads to lower estrogen levels. This is important because higher levels of estrogen are linked to certain cancers and diseases. โฃโฃ

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๐Ÿ’. ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐ฆ๐š๐ง๐š๐ ๐ž๐ฆ๐ž๐ง๐ญ.โฃ ๐Ÿ’ชโฃ

In addition to aiding in digestion and preventing constipation, fiber also adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, itโ€™s easier to cut calories.โฃโฃ

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I encourage you to start looking at your nutrition labels and factoring the amount of fiber youโ€™re getting from your most common foods. โฃโฃ

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Could you do better?โฃโฃ

Are you getting more than the average American?โฃโฃ

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