One of the many things we’ve been working on with the Surge Fuel group is increasing the amount of fiber we take in everyday. With that said it’s important to first understand what the purpose of fiber is.
Dietary Fiber is found in fruits, vegetables and grains. It is an important aspect of health, because it helps support proper gut/intestinal function and helps add bulk to your diet. Our gut is responsible for about 70% of our immune system. Thus when we eat foods that effect and disrupt the permeability of our gut, we start to see adverse effects take place. Some adverse effects consist of: chronic joint pain, bloating, weight gain or unwanted weight loss, depression/anxiety, fatigue, heart disease, type 1 diabetes, and migraines. A term that has been used to diagnose these symptoms is known as “leaky gut syndrome.” Leaky gut is not a medically recognized condition, but according to webmd.com “A possible cause of leaky gut is increased intestinal permeability or intestinal hyperpermeability. That could happen when tight junctions in the gut, which control what passes through the lining of the small intestine, don’t work properly. That could let substances leak into the bloodstream.” A high intake of processed foods has been shown to eat effect these junctions in our gut.
Now since dietary fiber is found mainly in fruits and vegetables, and not in processed foods the increased intake of fiber will help support proper healthy gut functions. In addition fiber adds bulk to your diet and helps sustain the feeling of fullness, thus helps with weight control.
There are two forms of fiber. Soluble and insoluble.
Soluble fiber is found in oats, legumes, fruits and vegetables. When soluble fiber is digested it attracts water and turns to gel, which slows digestion. Research has shown that the ingestion of soluble fiber helps lower cholesterol and can help prevent heart disease.
Insoluble fiber is found in foods such as wheat bran, and whole grains. This type of fiber has been shown to speed up the passage of foods through the stomach and intestines and adds bulk to the stool.
Fiber is an extremely important aspect of a health diet. The average American gets between 10-15 grams of fiber a day. It is recommended that older children, adolescents and adults consume at least 20-35 grams of fiber each day. Below is a small list of some good sources for fiber. Perhaps increasing your fiber is the missing link to filling in the holes in your nutrition.
Good Sources of Fiber
|Food||Daily Value of Fiber per serving|
|Strawberries||10% per cup|
|Blueberries||15% per cup|
|Spinach||16% per cup, boiled|
|Celery||8% per cup|
|Romaine lettuce||7% per 2 cups|
|Carrots||12% per cup|
|Raspberries||30% per cup|
|Broccoli||18% per cup, steamed|
|Pinto beans||55% per cup, cooked|
|Green beans||16% per cup, cooked|
|Eggplant||9% per cup, cooked|
|Flax seeds||20% per 2 tablespoons|
|Almonds||16% per ¼ cup|