Happy, Healthy Body – Increase Your Fiber
Increase Your Fiber
I eat a healthy diet which includes a lot of fruits, vegetables, beans, legumes, quinoa and whole grains. These foods are rich in both soluble and insoluble fiber. I honestly never felt the need to supplement with extra fiber until now. I wanted to share with you some of my findings and experience so far.
It wasn’t until I recently, when I did a lot of research on my hormones with an integrative OB/GYN, that I realized I wasn’t getting enough fiber. Dr. Sara Gottfried mentions in her books the importance for women to reset their hormones. I never knew that can be accomplished with what I eat nutritionally. In fact, Dr. Sara suggests we can regulate our estrogen by including adequate fiber in our daily diets. Fiber helps regulate estrogen to keep you in the fat-burning zone. Who doesn’t want that? She recommends that we get 35 to 50 grams of fiber per day. And most women only get about 14 grams. Yikes.
One of the biggest and healthiest side effects of fiber is keeping our bowels regular, which a lot of people don’t like to talk about. Dr. Sara says fiber helps to remove toxins, facilitates intestinal movement, and protects your digestive tract from inflammation, injury, and disease. I find it interesting that she said when your bowel movements are regular (no constipation), chances are that your hormones—cortisol, estrogen, and thyroid—are working at their best. I already knew that fiber can help you lose weight (and keep it off) because it helps you feel full which helps curb your appetite. When I increased my fiber, I definitely noticed that it helped me feel full in between meals which helped me cut down on snacking. To me personally, this was very beneficial, as I am striving to obtain my goal weight. Some added benefits of fiber also include reduced cholesterol levels and blood glucose levels, with increased insulin sensitivity, mineral absorption and immune support.
In addition to the fiber rich foods that I mentioned earlier, I started adding whole golden flax seeds into my smoothies. Dr. Sara suggests you slowly increase your fiber by 5 grams per day which gives your body time to adjust. As a side note, it’s better to either grind the whole flax seeds fresh in a coffee grinder, or put them in your high speed blender like I do, so I can consume them immediately. I also made some chia pudding for a healthy dessert, and switched up chia seeds with flaxseeds in my smoothies. It’s super important to be sure to drink lots of water everyday as you increase your fiber, which I learned the hard way.
All and all, I am pretty excited for all the health benefits of increasing my daily fiber, and hope this motivates you to add this healthy tip to your regime!
Copyright © 2018 Kathleen De Haven – All Rights Reserved.