Why do we neglect Fiber?!
When we think about diets and food, we usually think of fat, calories, protein and carbs. Not many people choose their food based on its fiber content but maybe we should start!
Fiber is best known for helping to keep you “regular” and to help prevent constipation. You know WHY this is so crucial? Because 90% of the people I come across are chronically constipated. What happens when you are constipated? You cannot eliminate toxins! This gives these toxins a chance to reabsorb and recirculate causing all sorts of terrible symptoms like anxiety, depression, insomnia, and brain fog. This also makes your colon a breeding ground for yeast, parasites, and bacteria- GROSS!
Fiber also helps balance blood sugar, aids in weight loss, and it helps to lower high cholesterol levels. It also might reduce your risk of colorectal cancer.
When you embark on a healing journey it is absolutely CRUCIAL that you can eliminate toxins. Once you start taking supplements or introduce nutrient dense foods into your diet, your body starts to clean up and rebuild- but we have to be able to get rid of the old before we can rebuild the new. Sometimes this healing can happen very quickly and we can start to feel worse before we feel better but aiding our livers and our elimination channels is to key to making healing reactions as short lived as possible.
Fiber can help reduce the severity of die-off from yeast, parasites, and other nasty stuff because it can bind with certain toxins to ensure they are evacuated efficiently.
Fiber and Bile are basically a tag-team when it comes to detoxification. They both help with binding or flushing out a lot of the gunk that our bodies are trying to eliminate. Focusing on more fiber and increasing bile flow can get rid of your chronic constipation for good! Check out my post on improving bile flow here. PLUS you can check out my more in-depth post on the relationship between bile and fiber here.
Where to find Fiber
Luckily there are a lot of great ways that you can add fiber to your diet. Aim for 30-40 grams from various sources throughout the day.
*Medium Apple with skin- 5 grams
*Medium Banana- 4 grams
*2 medium dried figs- 3.7 grams
*1 cup of raspberries- 6.4 grams
*Oatmeal, 1 cup- 12 grams
*1 cup of black beans- 14 grams
*1 cup garbanzo beans- 6 grams
*1/4 cup pumpkin seeds- 4 grams
*1 avocado- 12 grams
*A cup of cooked carrots- 5 grams
*1 medium sweet potato- 5 grams
*My recent favorite source: Coconut chips! 6 grams of fiber per 1/2 cup. They are DELICIOUS.
If you have food intolerances, or you just know you aren’t meeting the ideal amount of fiber each day, you can look into a supplement like psyllium husk. Psyllium is most known as a laxative because of its high fiber content. It helps to soak up water in your gut which helps make bowel movements easier. There have been several studies showing psyllium’s effectiveness in treating illnesses like diabetes and Chrohn’s disease.
My new favorite way to use psyllium for effective colon cleansing includes this recipe, taken once or twice a day: 4-6 ounces of plain, organic kefir, 1 Tablespoon of whole psyllium husks, and 1-2 Teaspoons of blackstrap molasses. This mix can be very helpful for getting things moving!
So don’t neglect this important nutrient! It is ESSENTIAL to help keep things moving.