Fiber is the Most Important Nutrient in our Everyday Diet

June 10, 2015 - PRLog -- Most people do not get enough fiber in their diet. The recommended daily fiber intake is 30-50 grams for optimal health and proper elimination. Low fiber diets lead to constipation and other health related issues.  Constipation is defined as less than one bowel movement per day with stools that are small and hard to pass.  Rather than depending on over the counter laxatives which only irritate the intestines and cause dependence it is best to increase your daily intake of soluble and insoluble fiber to prevent constipation and to ensure proper daily elimination.  Also, a recent study done by the Imperial College of London concluded that those with the highest intake of fiber had an 18% lower risk of developing type II diabetes.  Other studies have shown that a diet high in fiber also reduces the risk of cardiovascular disease and helps in the prevention of some cancers such as colorectal cancer.

SOLUBLE FIBER

- Attracts water and slows down digestion allowing you to feel full longer thus helping with weight management.

- Helps regulate blood sugar levels and helps in managing type 2 diabetes.

- Lowers LDL cholesterol levels. Soluble fiber interferes with the absorption of bile in the intestines forcing bile to be excreted.  To make up for lost bile the liver will produce more bile salts.  Bile is made up of cholesterol so the body uses the cholesterol present in the blood to make more bile salts thus lowering LDL cholesterol levels.

Sources include: oatmeal, oat bran, lentils, beans, apples, oranges, pears, strawberries, nuts, flaxseed , celery and carrots

INSOLUBLE FIBER

- Does not attract water and passes through the digestive system speeding up the passage of food ensuring proper daily elimination and removal of toxins.

- Adds bulk to stool.

- Provides food for good bacteria in our intestines resulting in improved absorption of nutrients.

Sources include: whole grains, brown rice, vegetables such as dark leafy greens, zucchini, broccoli, cabbage, onions, tomatoes, cucumbers, green beans, celery(has both soluble and insoluble fiber),  and grapes

In addition to ensuring adequate intake of fiber remember to drink plenty of filtered water and incorporate exercise into your daily/weekly routine.  Quick calculation for required water intake = weight in kg divided by 8.

If you are still experiencing constipation after improving your diet taking a magnesium supplement, preferably magnesium citrate or bisglycinate, before bedtime will ensure proper elimination plus magnesium will also promote restful sleep.

SOURCES OF FIBER

As you can see just adding 1 cup of beans or lentils or 1 avocado to your salads can help you achieve a daily intake of 30-50g of fiber.

1 cup of navy beans  19.1
1 cup of adzuki beans  16.8
1 cup of split peas  16.3
1 cup of lentils  15.6
1 avocado  13.5
1 cup of chickpeas  12.5
1 cup of sweet potato  8.2
1/2 cup of whole oats  8
1 cup of broccoli  5.2
1 medium pear  4.6
1 medium apple  4.4
1 cup of raw carrots  3.6
1 oz.(28g) of almonds  3.4
1 medium banana  3
1 oz. (28g)of sunflower seeds  3
1 cup of cauliflower  2.8
1 orange  2.3
1 oz.(28g) of walnuts  2
1 cup of kale  1.3

Here’s a sample of what you need to eat to ensure you meet the daily requirement of 30-50g of fiber:

ü  1 medium apple          4.4

ü  1 medium pear          4.6

ü  1 cup of carrots          3.6

ü  1 cup of broccoli         5.2

ü  1 cup of adzuki beans 16.8

ü  1 cup of whole oats     8

ü  TOTAL FIBER EQUALS    42.6g

Article by Annette Fenton Future Holistic Nutritionist

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