Fiber, also called roughage, is obtained from plant source foods. It greatly
aids in the digestive process, improving gastric emptying and ridding the
gastrointestinal tract of toxins that can accumulate in our gut. If we do not
eat enough fiber, the food and by products we take in do not move through the
digestive tract as efficiently. To ensure that you get enough fiber in your
diet, try the following. Replace white bread with whole grain breads and
cereals. Replace white rice with brown or wild rice and eat more bran muffins,
multi-grain cereals, oatmeal 100 per cent whole grain bread and even popcorn.
You can check package labels for the amounts of dietary fiber in each brand.
Some cereals have less fiber than one might think.
Add ¼ of a cup of wheat bran (also called miller's bran) to foods such as cooked
cereal, applesauce, or even meat loaf. You can buy this in health food stores
and many grocery stores. Eat cooked beans each week and at least five servings
of fruits and vegetables each day. Fruits and vegetables that are high in fiber
include:
- Apples
- Figs
- Green peas
- Oranges
- Pears
- Prunes
- Beans
- All berries
- Broccoli
- Carrots
- Cauliflower
- Brussel sprouts
An important thing to consider if you don't already eat much fiber is to start
SLOWLY. Some people notice bloating, cramping, or increased gas when they start
to add fiber to their diet. This is normal. Don't stop! You digestive tract
is merely adjusting to the change. Making small changes in your diet over a
period of time can help prevent this. Start with one of the changes above and
wait several days to a week before implementing another change. If one change
does not seem to work for you, try a different one.
It is important to drink more fluids when you increase the amount of fiber you
eat. If you do not already drink more than six glasses of liquid a day (NOT
soda pop), then drink AT LEAST two more glasses of water a day when you increase
your fiber intake. Everyone should drink at least 64 ounces of water a day.
>> Click here for Organic Triple Fiber Supplement |
