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Supplemental Fiber
 
Vegetables, nuts, whole grains and legumes are the best dietary sources of fiber - and are nutrient dense foods high in micronutrients, protein and antioxidants. Eat a lot of it and often. Even more unfortunately, very inexpensive fiber gets packaged, encapsulated and bottled for sale - making it very expensive to us. Food Sources of Fiber:
  • High-fiber vegetables include many of the green leafy vegetables like kale, collard greens, chard, arugula, and even lettuces.
     
  • Whole-grain sources of fiber include quinoa, barley, oats and rye.
     
  • Legumes include beans like peas, soy, black, pinto and lentils.
     
  • Quick sources of supplemental fiber include ground flax seed (freshly ground to preserve the oils present in the seeds), store-bought psyllium supplements (without the added colors or artificial flavorings that are frequently added), chopped nuts, and/or oat bran. All of these fibers can be sprinkled over salads, mixed in protein-shakes or water, or added to yogurt, salads and vegetable dishes.

Fibers provide important nutrition for these bacteria and are thus called pre-biotics. Much of this detoxification occurs in the liver. As a mass it picks up excess waste products and rids them from the body better. Fiber in food often is released more slowly into the small intestine, and while beneficial, works less effectively in removing large amounts of bile and its constituents.

Not only does eating fiber help lower your blood cholesterol levels, it also aids in blood sugar regulation, lowering of your hormone-dependent tumor and cancer growth, body weight regulation, and more.

Directions
While the typical American intake of fiber is between 5 and 10gm per day, the recommended intake is 25-30gm per day. Making the change to a high fiber diet should occur slowly, over weeks and months, in order to minimize gastrointestinal discomfort. For many switching from a diet consisting of processed foods to one full of vegetables, fruits, and whole grains will be a great start.
 
Supplemental Fiber benefits or hinders:
 
Constipation
Diabetes Type II
Yeast / Candida Infection