Blog Post #24: Fiber
After talking about your gut health in blog post #22, this seems like a great chance to talk about fiber. Fiber is found an array of foods, like vegetables, fruits, nuts, beans, and whole grains. Fiber is actually known as a type of carbohydrate. You can read more about carbohydrates in blog post #8a for more details. There are two types of fiber: soluble and insoluble.
Soluble fiber is when the fiber dissolves in water. The fiber forms a gel-like consistency when digested (think like Metamucil, if you or a loved one drinks it). Soluble fiber has been found to be beneficial in lowering cholesterol levels, as well as helping regulate blood sugar levels. Insoluble fiber does not dissolve, but instead adds bulk to the stool. Insoluble fiber is helpful in regulating digestion.
Fiber can also help you to feel fuller for a longer period of time. It is very beneficial to eat fiber, protein, and healthy fats together during a meal to make sure that you are satisfied, and not reaching for a sugary snack an hour after eating lunch. Fiber also acts as a type of food source for your good gut bacteria. Please read blog post #22 about your healthy gut bacteria.
Please be warned: when you increase your fiber intake, do it slowly! If you rush in and eat too much fiber at once, you can cause bloating, gas, and other kinds of discomfort. You can even cause yourself to get constipated! You must also increase your water intake as you increase your fiber. The best rule of thumb is to eat 14 grams of fiber for every 1,000 calories. This can mean that the average woman can eat around 25 grams of fiber per day, while the average man can eat around 38 grams of fiber per day. However, your body and your health journey is unique to you as an individual, so you can vary your fiber intake based on your health goals.
To increase your fiber intake naturally, first choose foods that are high in fiber like beans and whole grains. You can also leave the skin on fruits or vegetables, since the fiber is found in the skins more often. So eat the apple with the skin, or eat a baked potato with the skin. I greatly encourage you to try and eat your fiber through foods naturally first, before reaching for the supplements (this will also will help you save some money). Lastly, when a food item is more processed or refined, it is safe to assume that the fiber content in that food item is low. So instead of eating white bread, reach for the whole grain bread. You can also reach for oatmeal instead of a sugary cereal.
Practical Ways Towards Peachy Living:
1) Find ways to add more fiber by revising recipes. This can be adding beans to a soup, eating oatmeal instead of sugary cereal, or eating an apple (with the skin on) as a snack.
2) Start by adding more fiber to only one meal of the day, then add more fiber throughout your day after time passes.
3) Drink more water as you increase your fiber intake
