This is the final installment of the fiber tale. Today I’ll share with you some of the better fibers to consume, good food sources and some tips to help increase your daily intake.
There are two types of fiber; soluble (doesn’t dissolve in water) and insoluble (dissolves in water…gels up). You want to get both in the diet.
Psyllium- This is a mostly insoluble fiber that has been shown to have an impact in lowering LDL and total cholesterol, and also may improve glucose tolerance.
Flaxseed- This is also an insoluble fiber that has a strong prebiotic effect and is thought to be an anti-carcinogen (particularly breast, endometrium, prostate).
Maltodextrin Soluble Fiber- Not to be confused with maltodextrin, this enzyme treated fiber source is a major prebiotic. It also helps to increase the absorption of calcium and magnesium, and is effective in lowering triglycerides and cholesterol.
Guar Gum- This is a soluble fiber that is excellent in blood sugar control and appetite control. It also may slow the insulin response and improve calcium absorption. Appears to be particularly helpful for Irritable Bowel Syndrome.
Sodium Alginate- This mostly soluble fiber comes from Pacific Brown Kelp and is excellent for dealing with heavy metals and radioactive compounds.
There are other types as well, but these are some good ones. In general the best food sources are whole grains, fruits, vegetables, legumes, nuts and seeds.
Here are some examples: Navy Beans (19 g per cup), Pinto Beans (15 g per cup), Black Beans (15 g per cup), Lima Beans (13 g per cup), Oat Bran (14 g per cup), Artichokes (14 g per cup), Lentils (15 g per cup), Raspberries (8 g per cup), Blackberries (7 g per cup),
Broccoli (5 g per cup), Raisins (5 g per cup).
Here are some tips for getting more fiber into your daily diet:
* High fiber breakfast cereal
* Look for “whole grain” on labels
* Add vegetables to soups and sauces
* Add beans and peas to soups and salads
* Have fruit with every meal
* Snack on whole grain crackers, low-fat popcorn, nuts (careful not to overeat), fresh and dried fruits
* Supplement (for me it’s Daily BioBasics in the morning and Colon Formula in the afternoon)
This wraps up the 3-part fiber discussion. This is something that is too important to ignore. Make sure you and your family are getting lots of fiber everyday!