Say NO to Cardboard and YES to Fiber!

You may refer to fiber as cardboard. I'm thinking that most of us have tried "those" crackers that absorb all of the saliva in your mouth, and then it takes 5 cups of water just to wash it down. Well, I am here to tell you that you can get your daily fiber without eating cardboard!

Many people overlook the importance and benefits of fiber. So this post is going to get you all excited about F-I-B-E-R! (Don't make me post a video of me doing the "FIBER" cheer and dance. haha)

First thing First... What is Fiber?

Fiber comes in two forms: Soluble and Insoluble. The two different forms play important roles in digestion and an overall healthy body.

The basic definition= Soluble fiber dissolves in water, Insoluble fiber does not.

Soluble fibers tend to hide inside foods. When soluble fiber mixes with water it forms a gummy type substance or gel which slows digestion. This delays the emptying of your stomach and makes you feel full.

• Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseed, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers do not dissolve in water, so they pass through the gastrointestinal tract, and speed up the passage of food and waste through your gut. Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation.

• Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins

 How Much fiber do I need a day??

Fiber Intake for Men

Age	Fiber grams/day
19 to 30 years	38 g/d
31 to 50 years	38 g/d
51 to 70 years	30 g/d
70+ years	30 g/d

Fiber Intake for Women

Age	Fiber grams/day
19 to 30 years	25 g/d
31 to 50 years	25 g/d
51 to 70 years	21 g/d
70+ years	21 g/d

 

Most Americans get about 15g of fiber/day. Us "Americans" are too busy eating processed and packaged goods rather than fresh fruits, vegetables, whole grains, and beans/legumes. (OK, I'll get off my soap box!)

So, if you are one of those "Americans" only getting about 15g/day of fiber, then you need to SLOWLY introduce more fiber into your diet. 

See...we all have good bacteria in our gut that love fiber! However, a bi-product of the bacteria feeding on fiber is gas. If you introduce fiber too quickly into your diet, you will soon find people avoid standing next to you!!

How to introduce fiber or more fiber into your diet.

1. Increase slowly: The best way to begin is to figure out how much fiber you are currently eating each day. Once you know your number, you can begin to slowly increase how much you are eating until you reach your recommended amount. Increasing too quickly can lead to gas, bloating, and possibly diarrhea.

2. Add the fluids: If you do not have enough fluids (preferably water) with your high-fiber diet, you may end with the problem that you are trying to avoid: constipation. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and you will avoid any unwanted problems. 

3. Don't go overboard: More is not always better, so try not to eat more fiber than your body can comfortably handle. There is no Tolerable Upper Intake Level (UL) set for fiber, which means that there is no cap on how high you can go before it causes any damage. Pay attention to how your bowel movements are responding to your fiber intake, and speak with your physician if you have any questions.

4. Little here, little there: You don't need to get all of your fiber in one meal. Be creative, and have sources of fiber throughout the day. (Nutrition Care Manual, AND)

  

Here are some ways to do this:

• Add flaxseed, seeds, or nuts to your salad, soup, cereal, or yogurt. 

• Keep frozen blueberries, strawberries, and raspberries in your freezer to add to cereal, dessert, shakes, or yogurt. 

• Have cut-up veggies in small baggies available to take with you. Use them with a meal or as a snack. 

• Choose cereal with a minimum of 4 grams of fiber in each serving; you can have it as a meal, alone as a snack, or with some yogurt. 

• Beans and peas go with everything; put them in your salad, soup, or have them with your meals or snacks. 

• Go for products with whole wheat flour. It may take a little while to get used to the taste, so be prepared to experiment with different products until you find the one that you like. 

• Have veggies with your meals whenever possible. Anything that you add will count. The more variety, the more we eat, so have as many different veggies at one meal as you can. 

• Use fruit with, or in between, your meals. Set a minimum number of servings to have each day and be sure to reach it. Always go for the fruit with the skin and/or seeds for the fiber.

Remember what I said at the beginning....You don't have to eat Cardboard!!

Also, check out products like www.fiberone.com 
Quaker High Fiber Oatmeal, Double Fiber Bread.

 Fiber does SOOO many things it is quite amazing:
1. Normalizes bowel movements
2. Helps maintain bowel integrity and health. 
3. Lowers blood cholesterol levels  
4. Helps control blood sugar levels
5. Aids in weight loss
6. There is even some research that states it may prevent colorectal cancer

Sorry to break the bad news to you, but there is no magical pill that will make you lose weight. However, fiber just might help you lose weight. Like I said earlier, fiber makes you feel full. If you focus on reaching your daily goal of fiber, you might find yourself eating less and feeling full longer.

If you haven't hopped on the Fiber Bandwagon yet, then I don't know what to tell you :)

If you have any questions or try any delicious fiber containing foods, leave a comment or email me at juliew214@gmail.com