By Eugenia M. Jarrett
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.
It is really easy to get your needed 30-38 grams of "High-Quality" Fiber in your daily regime and enjoy it also. Soluble and insoluble fibers are in fruits and vegetables, however, most people do not incorporate many of these foods daily to generate good health.
Why is that?
Research has found that the lack of 'detailed' knowledge limits people's intake of healthy food items.
Instead of having a salad of Romain lettuce, tomato, and ranch dressing, why not create a salad of Romain lettuce, radishes, raw broccoli, jicama (chia seeds are great on this), Organic Olive Oil, and Organic Raw Apple Cider Vinegar or yummy Balsamic Vinegar? There you have it - a dramatic increase in fiber and nutrition!
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. The majority of the carbs come from dietary fiber making the "net carb count" quite low, therefore it is acceptable for the low-carb diet.
Skip the crackers and bread that you eat with the salad.
Yes, we all know that "whole grain" fibers are at the top of the list to increase our fiber intake.
However, it is now being stated that the Gliadin and lectins in grains may increase the 'leaky gut syndrome'. The fiber that everyone thought they should increase to help intestinal health!
According to Chris Kresser:
"The addition of insoluble and soluble fibers to processed foods may actually cause these foods to be even less nutritious than if they were not enriched with any fiber at all."
Increasing your consumption of organic fruits, nuts, seeds and vegetables (whenever possible use organic) will provide you with a higher intake of biodense nutrients, and soluble and insoluble 'healthy' fiber.
Dr. Mercola suggests:
- 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.
Below is a brief list of High-Fiber foods to easily keep your fiber intake at its best.
- 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
Remember, anytime you eat 'Organic", you are ingesting healthy nutrients instead of a few nutrients and lots of pesticides, herbicides, etc.
Also, note that GMO foods are so radically adulterated, you have no idea what you are truly eating; even though it may taste and look good.
The Skinny Gut Diet:
Balance Your Digestive System for Permanent Weight Loss
Following are a couple of good books that you may like to read for more information on incorporating High-Quality Fiber into your life and a few Organic Psyllium Husks Products to browse through.
The Skinny Gut Diet: Balance Your Digestive System for Permanent Weight Loss
The 100 trillion bacteria that live in your digestive tract—which make up 90 percent of the cells in your body—are the real reason you gain or lose weight. When those microbes are out of balance, chronic health conditions can occur, including irritable bowel syndrome, fatigue, and obesity. By balancing the good and bad bacteria, you can finally achieve your ideal weight—for good...
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!
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!
Looking for high-fiber options? Here are some to browse through:
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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 is the former associate editor and partner of the world renowned publication, "In Light Times" for over 17 years, 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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