Welcome to another wonderful What’s up Wednesday! Fiber is our topic of choice today. Most of us unknowingly consume nowhere near enough fiber and are unaware of it’s many health benefits. While studying from Dr. Sears Wellness Institute we have been reminded of how essential fiber really is.
In his book Dr. Sears’ LEAN Kids he says “Fiber is filling without being fattening.” Who would possibly complain about being full without the risk of fattening foods?! Fiber moves through our digestive systems slower than most foods causing us to feel full longer. This also help blood sugar levels stay steady longer as well.
Some other benefits of fiber is that it helps waste move through our digestive tracks more easily which helps keep things “clear” so to speak and reduces bloating and stomach pain. Fiber also promotes the good bacteria in our guts and inhibits the bad bacteria.
We have certainly noticed that when we make an effort to remember to eat enough fiber that our energy is increased and we feel great!
Dr. Sears says that the recommended amount of fiber for adults is 25-35 grams a day! See how most of us don’t get enough?
His recommended amount for children is to + 5 their age. Take their age and add five grams of fiber. A 7 year old, for instance, would need around 12 grams a day.
One word of caution would be to take it slow when first trying to add more fiber into your diet. If you are only consuming around 10 grams a day and suddenly jump to 35 grams a day you will most likely find that the effects are opposite of those listed above. Too much fiber too soon can actually clog up the ol’ pipes if you know what we mean 😉 Start by adding a little bit more here and there to work your way up to the desired amount.
Some of our very favorite fiber rich recipes include Fantastic Fiber Fib Bars, Perfect Protein Veggie Salad, Easy Peasy Prune Muffins, Overnight Oatmeal, Best Boston Baked Beans and our Quinoa Bean Platter. All taste amazing and are wonderful ways to start incorporating more fiber.
Some of our top favorite fibrous foods are:
- Chickpeas – 11 grams,
- Chia Seeds – 5 Tbs. = 10 grams
- Artichokes – 1 med. Cooked = 10 grams
- Wheat – 1 cup, cooked = 8 grams
- Black Beans – ½ cup, cooked = 8 grams
- Lentils – ½ cup, cooked = 8 grams
- Sweet Potatoes – cooked = 8 grams
- Avocado – ½ medium = 7 grams
- Apples – 1 medium = 4 grams
- Oats – 1 cup, cooked = 4 grams
- Asparagus – 1 cup cooked = 4 grams
- Bananas – 1 medium = 3 grams
For even more ideas check out this article!
What are your favorite fiber filled foods?
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