Where are you right now? Are you reading this while in the bathroom doing your normal “morning thing”? Ok, I won’t pry into your personal biz, but seriously, have you even had that “regular moment” yet today? If you haven’t, or having a “hard” time going (get it? hard? ok, ok), then you may need more fiber in your diet.
Fiber is an essential part of a healthy diet and lifestyle. You need to get that fiber in (along with lots of water) to stay healthy. Heck, did you know that fiber does more then just improve intestinal health? It prevents heart disease and some some cancers, reduces blood pressure, regulates blood sugar, and is used in weight control!
So get that fiber in!
Let’s start with telling you about fiber. There are two types of fiber; insoluble and soluble.
Insoluble fiber goes through the digestive tract without changing its forms. This adds roughage to your diet which allows for better digestion and better bowel movements. You get insoluble fiber from whole-grain foods, like brown rice, almonds, quinoa, bran, many vegetables, and fruit with skin left in.
Soluble fiber means that it will dissolve when mixed with water to become a gel-like substance. This aids in slowing down movement of food through the small intestine. Some soluble fiber include oats, beans, apples, and citrus fruits.
How much fiber should you eat? The recommended daily intake of fiber is 25 grams or more, depending on your age and lifestyle. That sounds like a lot, but you would be surprised at how fast (and easy) it is to get it in.
Some fiber intake ideas for your day:
Breakfast:
1 green Apple- 4.5 grams of fiber
1 cup Oatmeal- 4.4 grams of fiber
Try this delicious recipe for apple cinnamon oatmeal.
Lunch:
Add 1 cup of brown rice to your meal- 4.4 grams of fiber
Spice up your rice with this recipe.
Dinner:
Add 2 cups of cooked asparagus – 10 grams of fiber
Make your asparagus taste better with this recipe.
How easy was that to get those recommended 25 grams of fiber in? How do you get your fiber in a day?
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