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Hopefully you had a great summer and had time to recharge your batteries. As I have not traveled this summer, my husband and I decided to keep summer going a bit longer and we will travel in September. I will be out of my office from 9/2 - 9/13. It is time for a vacation! At the end of September we have invited our two children with their partners (and dogs) to the Outer Banks for an additional family vacation. Late summer and beginning of fall is such a beautiful time of the year too! I can't wait!!

 

 

 

Dietary Fiber: Essential for a Healthy Diet

 

 

What is dietary fiber?

 

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

 

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

 

Benefits of a high-fiber diet

 

A high-fiber diet:

 

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

 

Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer.

 

Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

 

Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

 

Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.

 

Helps you live longer. Studies suggest that increasing your dietary fiber intake is associated with a reduced risk of dying from cardiovascular disease and all cancers.

 

How much fiber do you need?

 

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

 

Fiber: Daily recommendations for adults (Institute of Medicine)

 

Your best fiber choices

 

 

 

Tips for fitting in more fiber

 

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Add low amounts and go slow!

 

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

(Source: Mayo Clinic)

 

Excellent sources of fiber are: Navy Beans, Raspberries, Collard Greens, Beet and Turnip Greens, and Cinnamon.

 

Very good sources are: Dried Peas, Lentils, Pinto Beans, Lima Beans, Kidney Beans, Barley, Whole Wheat, Green Peas, Winter Squash, Pear, Broccoli, Cranberries, Spinach, Brussel Sprouts Green Beans, Cabbage and Flaxseeds.

(George Mateljan Best sources of Fiber)

 

The FIT Test tests for most of these fiber-rich food sources.

 

 

 

 

 

While some of you may be trying to eat a low carb diet, or a very protein rich diet with high animal protein intake, or some might intermittent fast, please be aware that our colon can’t function properly on a low fiber diet!

 

Some of you have asked me for a suggestion of a fiber supplement:

 

I love Colon-Plus Caps by Biotics Research!!!

 

You can order it on Amazon, or purchase it at the NAC front desk if you are a local client.

 

Colon-Plus Caps™ supplies multiple sources of fiber, along with enzyme and probiotic constituents to support healthy bowl flora and GI function. It is designed to help furnish a smoothing effect and provide bulk which promotes natural elimination.

 

 

 

 

 

 

Please reach out if you have any questions. So many of my clients seek out to improve their gut health. The FIT Test is a great tool for support. As the FIT 132 and 176 Test comes with the Gut Barrier Panel, there is so much information in the results to see!!!

Also consider if you are ready for a new FIT Test. I take the FIT 176 Test about once a year to stay on track. I also offer POST FIT Test reviews with my years of experience to all who have the FIT Test from a different provider. As the head nutritionist of KBMO Diagnostics, I am creating meal plans with my amazing team of 8 meal planners for the FIT 176, that the providers are raving about. The FIT Test results also come with an APP that shows your test results, possible cross reactions and your meal plan.

I wish you all a happy and healthy September with a prolonged feeling of summer!

 

 

 

 

 

 

 

 

 

 

 

 

 

 In partnership with:

 

 

 

 

Simplify  Holistic Nutrition Consulting

www.SimplifyHolisticNutrition.com

Washington Street,

Norwell, MA 02061

(781) 883-5951

 

 

 

 

 

 

 

 

 

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