Got Fiber?
Written by: Laura Flanagan, Senior Level Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In this article I will reveal some little-known facts about fiber and the beneficial effect it has on the body.
First, let me explain what fiber is. Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. Your digestive system cannot break fiber down, so it is excreted undigested. You may think you don’t need fiber, because it’s excreted undigested, but that’s not true.
Let's imagine the following picture:
You overeat at least once or twice a week, more often at weekends, and your regular menu doesn't include much fiber. Well, this might be your lifestyle; however, you should consider that it may result in health problems like:
indigestion
discomfort stomach aches
gases in the digestive tract
constipation
hemorrhoids
you got tired faster
can't concentrate on what you're doing
You may become less productive at work and more irritable at home. Besides all this, you gain weight and that may be the moment you realize you have a problem.
In order to solve a problem, you should first find the reason for it. In this case it’s the lowered intake of fiber-rich foods and respectively — the higher intake of foods containing no fiber (like meat). The average amount of fiber intake is about 25-30 grams per day. Unfortunately, most people's regular diets include less than 10-15 grams daily.
Here are some fiber-rich foods to consider getting into your daily diet:
all bran cereal
beans
peas
spinach
sweet corn
whole-grain bread
red cabbage
carrots
baked potato with skin
apples, bananas, oranges, and all fruits
There are two types of fiber — soluble and insoluble. If you start eating more food rich in fiber, you’ll be amazed by its beneficial effects on your body, health, and way of life.
Soluble fiber forms a glue-like gel in the intestinal tract. The gel softens stools (no more constipation) and improves your digestion (no more indigestion).
Fiber slows down stomach emptying, and you feel full longer. This helps you eat less, your body burns additional calories to digest fiber, and ultimately you healthily lose weight.
Insoluble fiber is an excellent natural laxative because of its ability to hold onto water and to push waste faster along the intestines — this way, fiber decreases the risk of colon cancer.
I hope this inspires you to explore getting more fiber-rich foods in your diet. I make it a practice to find at least one new fiber-rich food that I might not have ever experienced when I shop at the farmer’s market. I live in Costa Rica, so it is easy to explore new foods, but for those in colder climates where exotic fruits are veggies are hard to come by, I would suggest trying your local Asian food market. There are often very interesting fiber-rich fruits and vegetables that will not only be interesting to try in new recipes, but your body will thank you for the diversity and additional fiber in the long run!
If you are interested in working with me to assist you in nutritional goals – whether you are trying to lose weight or struggle with a chronic illness, check out my website and contact me for a free 30-min consultation.
Laura Flanagan MS, RYT, Senior Level Executive Contributor Brainz Magazine
Laura Flanagan is a Molecular Biologist by education and career, but she recently left her corporate job and moved to Costa Rica with her horse to open an Equine Therapy Center. Concurrently with her career as a scientist, she has been teaching Yoga and Meditation for over 20 years. Laura is a Yoga Instructor, Yamuna Body Rolling Instructor, Meditation Teacher, and Functional Nutrition Counselor - trained through the Functional Nutrition Alliance. She directs the Socrates Center in Perez Zeledon, Costa Rica. She has helped thousands of clients with physical pain through her certification with Yamuna who uses a form of small ball therapy as well as her meditation and Functional Nutrition background. She has used all of these practices to assist in her own recovery from breast cancer.
