Research shows that the dietary guidelines recommend 20-30 grams per day of High-Quality Fiber daily. However, further research has shown that 30-38 grams are more desirable for even better 'gut' health. The average person has a normal intake of 15 grams a day, approximately half of the needed amount.
Research has found that the lack of 'detailed' knowledge limits people's intake of healthy food items.
Fruits, vegetables, and many whole foods are vital in feeding the microorganisms living in your gut.
However, fiber from grains, whole grains, and processed foods contain carbohydrates, which have been found to be detrimental rather than beneficial to your gastronomical health.
Even though psyllium consists totally of carbs, it is still a good choice for your fiber intake. A majority of the carbs come from dietary fiber making the "net carb count" quite low, therefore it is acceptable for the low-carb diet.
- Add Sunflower Sprouts to your meal. It improves nutrition and can be added to most meals.
- Organic unflavored or unsweetened whole Psyllium seed husk, 3 times a day, may provide up to 18 grams of soluble and insoluble fiber. Using organic will prevent your exposure to pesticides, herbicides, and chemical fertilizers.
- Note: Standard Psyllium (nonorganic) is a very heavily pesticide-sprayed crop. Be sure to use Organic!
- Berries
- Brussels Sprouts, Broccoli, and other dense vegetables
- Flax and Chia Seeds - Organic preferred
- Root vegetables
- Onions, Sweet Potatoes
- Jicama
- Almonds
- Peas
- Green Beans
- Lima Beans
- Artichokes
The Skinny Gut Diet:
Balance Your Digestive System for Permanent Weight Loss
The Frequent Fiber Cookbook:
Easy and Delicious Recipes and Tips for People on a High Fiber Diet
Written by a culinary expert coined “the Julia Child” of specialty cooking, as well as a California-based food writer and columnist, this cookbook will become your go-to meal planner!
Eugenia Martini-Jarrett is the founder of Reconnecting To Health, promoting health and wellness through holistic, organic and natural methods for the body, mind and spirit. Eugenia has also brought the world renowned publication, "In Light Times" back to life as an online publication, has written several articles, is an editor, copywriter etc. Eugenia holds her certification as a Reconnective Healer for over 15 years and has been an avid natural healing and wellness advocate and consultant for over 30 years.
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