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Greetings!
We hope your new year has started of well with good health and energy!
When you want to be healthy you can not neglect the importance of fiber in your diet! Let's start the year of in a healthy and fiber rich manner and take a peak into what that actually means and can look like for you! Including enough fiber in your diet can make all the difference in achieving the results of vitality you're looking for!
♦ Simple ways to get more fiber in your diet:
Focus on eating a whole foods and plant based diet. Whole grains are one easy and tasty way to ensure you get fiber in your diet. You do not want to consume white rice, white pasta, white bread or any grain that has been processed to fit our "fast food" lifestyles. A grain should have the entire seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; this way fiber, protein, and other key nutrients are lost.
♦ Some fiber-rich foods are:
Flax seeds, Chia Seeds, Avocados, Beans, Leafy Greens (for eg.Collard greens and Kale), Vegetables, Whole grains, Fruits, Berries
and Bran.
♦ Health benefits of fiber:
Fiber helps you digest and pass the foods you eat through your system, which is extremely important as many health issues we have start from a poor or sluggish digestion and from built up waste material in our colon. By increasing your fiber intake (as well as the amount of water you consume) you decrease the risks of numerous common diseases such as cardiovascular disease, cancer, diabetes and obesity.
♦ Use fiber to help maintain and achieve your ideal weight:
Avoid foods that have been processed and are low in fiber and high in simple carbohydrates/sugars. Eat a nutrient rich diet that is low in calories, instead of a high calorie diet that is low in nutrients. Complex carbs such as whole grain wild rice, brown rice, quinoa, millet, barley and rye are great sources of lasting energy, fiber, nutrients and vitamins. Eating a diet rich in fiber as well as vegetables, greens, fruits and plenty of pure water will help you reach and maintain a healthy weight with ease!
♦ What fiber is and how it works:
Fiber is a type of carbohydrate found mainly in the outer layers of plants and is mostly indigestible. A fermentation process in the colon breaks down fiber and acids produced by this breakdown provide energy for the body and help nourish the colon lining. Fiber requires more chewing, is slow for the body to digest which helps keep blood sugar levels more balanced and giving longer lasting energy. Fiber is also very filling which helps you feel more satisfied and therefore less likely to overeat.
The average American needs to increase their fiber content by a minimum of 50% to get the recommended 25-35 grams of fiber a day. Always try to get your fiber in natural forms from healthy plant based foods such as whole grains, greens, vegetables, fruits and beans to ensure a naturally fiber rich diet!
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