Fiber

Today I am going to tell you about fiber and all its wonderful characteristics! I hope you enjoy......

I like to think of fiber as the garbage truck of the body. 

Since, your body does not digest fiber, it is able to carry toxins out of your body!  Good-bye toxins! 

Fiber provides your body with omega-3 fatty acids (which are good for your heart)!  Hello nutrients!  

Fiber's History:  Egyptians carried flaxseed (a great source of fiber) in their medical bags.  For 8,000 years flaxseed has been used as a source for sustaining energy.

How much do I need:  25 grams/day

Fiber's Job:  helps you stay fuller longer, protects your colon, lowers cholesterol and blood sugar levels and helps to detox.           

                    

Fiber Sources: 

• fruits: citrus, figs, pears, apples
• vegetables: Carrots, peas, brussel sprouts, broccoli, artichokes
• whole grains
• legumes
• whole-wheat flour
• wheat bran
• nuts: almonds
• oats
• beans: navy, garbanzo, kidney
• barley
• psyllium
• ground flaxseed 
• bulur
• quinoa
• brown rice

Side Note: foods that are low in fiber are:  refined or processed foods (the nutrients are removed). 

Some examples:

• canned fruits and vegetables
• pulp-free juice
• white bread and pasta
• non-whole-grain cereal 

When food are refined, the outer coat (bran) is removed from the grain. 

To Supplement or not to Supplement with Fiber?
Answer: Fiber supplements do not provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do.  The body also gets used to these supplements and then when they are no longer taken...constipation settles in. 

Notes on Storage/Use Flaxseed:

• Ground flaxseed: keep in refrigerator, lasts 30 days
• Whole flaxseed: grind in food processor, blender, or coffee grinder.  Body does not gain the benefits from whole flaxseed, it has to be ground.  Whole seeds last 1 year.  However, the body can't process whole flaxseed so it has to be ground before we eat it.
• There are 30 grams of fiber for every 100 grams of dry seed. 

How do I add fiber to my diet? 

Ground Flaxseed:  add 1 TBSP to yogurt, toast, smoothie, muffin mix, oatmeal, pancakes, waffles, meat loaf, casseroles, or burgers.  Sprinkle it on salads or cooked vegetables.

 

Fiber

• 2 grams: 1 medium banana, 1 medium carrot, broccoli (1/2 cup), green beans (1/2 cup), medium-size potato, spinach (1/2 cup)

• 3 grams: 1 medium apple, 1 sweet potato, blueberries (1 cup), medium-size orange, peas (1/2 cup), strawberries (1 cup), wheat germ (crude- 1/4 cup), white flour (1 cup).

• 4 grams: oat bran, uncooked (1 cup), oatmeal (1 cup cooked), popcorn (air-popped 3.5 cups), seedless raisin (2/3 cups)

• 6 grams: 10 dried dates, 10 dried prunes, lima beans (1/2 cup)

• 8 grams: avocado, bran 100%, raspberries (1 cup)

• 9 grams: cornmeal, white (1 cup), soy flour (low-fat 1 cup)

• 13 grams: kidney beans, red, bolied (1 cup)

• 14 grams: flour, whole-wheat (1 cup)

• 21 grams: corn bran (1/3 cup)

Do you have any interesting ways that you add fiber to your diet!? Please, feel free to share.