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FABULOUS FIBER
by Christine H. Martin BS, CNP, RNCP Did you know that the majority of the population is only getting around 10 grams of dietary fiber daily? The daily intake of fiber should be between 30 to 40 grams a day. Lack of fiber has been linked to many different diseases such as cancer, heart disease and diabetes. In many different countries around the world fiber intake is around 40 grams a day. These people also have lower rates of more common diseases than people in North America. You can find fabulous fiber in many different types of foods such as fruits, vegetables, legumes, nuts, seeds and grains. A high fiber diet is less likely to cause obesity and stabilizes blood sugar levels as well as improves insulin sensitivity. Fiber can cause a feeling of fullness, which will give us the signal to put down the fork. Overeating is a major problem in our super size society. There are two types of fiber, soluble and insoluble fiber, and when we consume both at equal amounts we are gaining the largest amount of protection. Soluble fiber can include foods such as cabbage, oatmeal, oatbran, psyllium, apples, potatoes, carrots, flaxseeds, beans, sesame seeds, bananas and oranges. Soluble fiber keeps things moving by allowing motility in the bowels. Benefits of soluble fiber can be anywhere from lowering cholesterol to balancing blood sugar levels. Insoluble fiber can include foods such as the skin of an apple, pears, strawberries, raw carrots, bran cereals, eggplant, tomatoes and whole grain breads. Insoluble fiber also helps with movement or "transit time" that helps move fecal matter out of the colon. We need insoluble fiber to avoid constipation and to encourage us to go to the washroom around one to two times daily. Most of you might think it's normal to have a bowel movement once in 2 days, but that is considered constipation. I have seen in my practice clients mouths hit the floor when I suggest that they should be aiming for 2 to 3 times a day. Here is a chart that you can calculate how much fiber you are having daily. Try to calculate a couple of days and see if you need to add some additional fabulous fiber to your diet. Evaluating Fabulous Fiber in Your Diet Let's all try to aim for at least 30 grams or 1 ounce of fiber to help promote wellness. Here is an example of 30 grams of fiber:
Chart from: The Complete Natural Medicine Guide to Breast Cancer by Sat Durham Kaur
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