Fiber Rescue

2.3
I've posted in the past about the ill effects of the standard American diet, and specifics like consuming way too much protein. Coming off of some less-than-stellar eating over the holidays, we could probably all use a refresher on another attribute of our common diet: we eat way too little fiber. And I'm not talking about prune juice and raisin bran... (come on, I'm not even 50...) The fact is, the carbs and protein that are staples for our meals leave us significantly lacking when it comes to dietary fiber.

So why does fiber matter? Because it is the catalyst for keeping our digestive tract performing well, and it makes nutrients accessible by moving food through our system. When we don't have enough fiber, frustrating and painful gut issues crop up like diverticulitis and constipation. I've had friends and relatives who suffered from diverticulitis attacks in the past, and it is really painful and disruptive to life, but it is also really simple to overcome. At the core of the solution is a diet rich in whole foods, lots of veggies and fruits, and staying well-hydrated. There are plenty of other benefits of fiber in our diets, like lowering our risks of diabetes and heart disease, and helping to maintain a healthy weight.

Here is some basic information explaining dietary fiber, and how to get enough fiber in our diets, from the Mayo Clinic:
Dietary Fiber: Essential for a healthy diet

If you're going to add some fiber-rich eating to your power pantry choices, start slowly. You want to build up to about 35 grams of fiber a day, which may be a lot depending on how you currently do eating your fruits and veggies. If you amp up too quickly, you may suffer through a lot of bloating and discomfort, so take your time. The point is to make it a health habit, just like anything else in a wellness lifestyle. Get used to the idea, wade in, and don't look back. You'll benefit in no time, especially if you've suffered from gut issues in the past.

By the Way

The key sources of dietary fiber are fruits, veggies, beans / legumes, and seeds. Adding some compliment of these to every meal is the key. For me, I enjoy a morning muesli for breakfast most days of the week, which features things like oats, millet, ground flax seed, chia seeds, dried fruit, almonds, walnuts and frozen berries. There are a myriad of ways I can mix and match all of these nutrient-dense, healthful ingredients for a tasty, fiber-rich breakfast any day. It's a great start...