Page 13 - NGA NATURALmag 2021 SPRING / SUMMER Issue

Spring-Summer 2021
small pouches in your colon (diverticular disease) Studies have also found that a a a a a a a a a high-fiber diet likely lowers the risk of colorectal cancer • Supports cholesterol cholesterol levels - - Soluble fiber can bind to cholesterol cholesterol and and help shuttle it out of the body Eat- ing ing foods like beans oats flaxseed and and oat oat bran may help lower total blood cholesterol cholesterol levels levels by reducing low-density lipoprotein or “bad” cholesterol cholesterol levels levels • Helps control blood sugar sugar levels - Soluble fiber can can help help slow down the absorption of sugar sugar sugar and it can can also help help improve blood sugar sugar levels This is is particu- larly important for people concerned with diabetes and those wanting to reduce the risk of developing type 2 diabetes • Supports weight weight loss and weight weight maintenance - - - High-fiber foods foods tend to to be be be more filling than low-fiber foods foods foods so so you’re likely to to to eat less less and stay satisfied longer High-fiber foods foods also tend to to be be less less calorie dense and more voluminous which means you can eat fewer calories with a a a a a a larger volume of food So How Much Fiber Do We Need Per Day?
The general recommendations for fiber fiber intake are to to consume about about 20 to to 30 grams grams of fiber fiber each day day but most Americans only get about about 15 grams grams a a a a a a a a a day day What if you don’t like vegetables or can’t tolerate a a lot of foods?
Fiber supplements supplements are are always an an option but whole foods rather than fiber supplements supplements are are better for the the the body because they provide large amounts of micronutrients like vitamins and and minerals Green leafy vegetables such as broccoli spinach kale alfalfa and and spirulina are also great choices of whole food fibers Fiber Fiber supplements - - such as Metamucil Benefiber Citrucel and and FiberCon - - - don’t provide the the variety of fibers vitamins minerals and and other beneficial nutri- ents that foods do so it’s best to to work your way to to eating enough fiber each day for overall health and then see how your digestive system improves! Addi- tionally there are are various apps that that can help you you you track the the amount of of grams of of fiber that that you you are are consuming each day like MyFitnessPal or or MyPlate So don’t forget your fiber! n Soluble Fiber dissolves in water to form a a a a a gel-like material when it enters the digestive tract Soluble fibers also feed the good gut bacteria to help support and keep a a a a a a a a a a positive balance over harm- ful bacteria Soluble fiber are found in oats peas beans blue- berries apples citrus fruits carrots avocado barley and psyllium Insoluble Fiber refers to the the fact that it does not dissolve in in water but rather stays intact throughout the digestive system Due to this it does not get broken down in in the the digestive track or or absorbed in in in in the the bloodstream The main role of of insoluble fiber is to promote movement of of waste through your digestive system Insoluble fiber can also bind to to certain toxins that should be be be excreted including cholesterol and excess hormones as it it it “sweeps” the colon which is beneficial to those who struggle with constipation or or irregularity Insoluble fiber can be be rough and is generally found in in in higher amounts in in in whole grains wheat bran nuts beans beans vegetables like cauliflower green beans beans pota- toes and and can also be be be found in in in in in certain parts of of fruits mainly in in in in in the tougher types of of skin and and stalks The amount of soluble soluble and insoluble fiber varies in in different plant foods It is strongly recommended that increasing your fiber intake by eating a a a a a a a a a wide variety of high quality foods is the the best way to receive the the greatest health benefit As mentioned there are are a a a a lot of of benefits to to includ- ing ing dietary fiber into your diet diet some of of which are are mentioned in in in in the following:
Benefits Of Of Eating adequate amounts Of Fiber • Supports daily bowel movements - Going to to the bathroom is extremely important as as it removes toxic waste from the body including bacteria and hor- mones This is is is because regularly excreting stool is is is important for good colon health • Helps maintain bowel health - - A high-fiber diet may lower your risk of developing hemorrhoids and NGA NATURALmag
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