Hey there, Dyan here (The Health Coach Is In) to remind you again about FIBER and how it can help you stay calm and balanced through stressful times and throughout your awesome day.
Almost everyone hears about the need for more fiber in their diet, because fiber is such an important part of your health. It fills you up, helps digestion and helps control your moods and blood sugar.
HOW DOES FIBER HELP YOU STAY CALM?
IT'S QUITE SIMPLE: Fiber helps sloooow the movement of food through your small intestine, which helps control the amount of sugar that goes into your blood stream, keeping you balanced, happy, serene and unruffled.
FIBER HAS 2 MAIN COMPONENTS:
SOLUBLE FIBER; helps LOWER CHOLESTEROL and blood sugar levels when they get too high.
FOUND IN: Oats, peas, beans, apples, citrus fruits, carrots, barley, psyllium husk, lentils, vegetables, berries, oat bran and brown and wild rice.
INSOLUBLE FIBER; has a nice benefit that moves material, your body doesn't need, through your digestive system and bulks up your stool, keeping your spectacular anatomy cleaned out and regular.
FOUND IN: Flax, whole grains, breakfast cereals, vegetables, carrots, celery, nuts, beans, cauliflower, green beans and potato skins.
Americans consume about 10-12 grams of fiber per day, only 10% of the fiber Americans used to consume 100 years ago. The recommended amount is 25-30 grams a day, but it's best to listen to your body's INNATE WISDOM.
If you're eating the recommended amount of fiber and you're bloated all the time, then you need to either drink more water or cut back on your fiber.
Just be sure to add the treasured food, as much as you can, to your delicious diet.
FOUR SIGNS YOU'RE NOT GETTING ENOUGH FIBER:
1)You get sleepy right after you eat.
2)You still feel hungry right after a meal.
3)You're constipated, a lot.
4)It can hurt to digest your foods.
The healthiest ways for you to get your fiber is through whole foods, like fruits, vegetables, legumes, grains and quality fats, and here's a delicious list of "HIGH" fiber foods to get you started: