More Fiber – How do I get it?
We understand the health benefits of increased dietary fiber (immune function, blood sugar control, appetite suppression, cholesterol lowering, increased calcium bio-availability, and weight loss), but how and where do we get it from?
Your diet can provide a large sum of dietary fiber;
1 apple – 3.5g
Lentils ½ cup – 4.2g
Baked beans ½ cup – 9.8g
Bran flakes 1 cup – 5.0g
Broccoli 1 med spear – 2.2g
Cabbage 1.2 cup cooked – 1.4g
Celery ½ cup – 0.8g
Sweet potato ½ cup cooked – 2.8g
Tomato 1 raw medium – 1.3g
These are just a few examples of where dietary fiber can be found in the diet. One of the biggest concerns that I have when people attempt to increase their dietary fiber is that they do it without increasing their insulin load and carbohydrate load excessively as it will not aid their weight loss efforts. Grains and legumes can be a good source of dietary fiber, but they come with a high insulin load which is devastating to weight loss.
Rather than increasing your grains, legumes, and dried fruit (prunes, dates, etc) it is preferable to increase fiber by supplementing with sources such as; flax seed, chia seeds, psyllium husk, oat fiber, and fruit and seed fibers. These can be mixed with water and lemon juice at breakfast and used as fiber supplement. Using 1-4 Tbsp of different sources can help you achieve your goals without sabotaging your diet and lifestyle.
Book a Bio-signature session to find out more about the use of fiber and learn how to make the Synergy fiber mixture for best results.
