Focus on Fiber
Eating a diet full of fruits and veggies is beneficial for many reasons, fiber content is one of them.
A high fiber diet has been associated with many health benefits
- Improved digestive health
- Improved heart health
- Balanced gut bacteria
- Improved bone health
- Prevents diabetes
- Promote weight loss
These are just a few examples.
If your diet is rich in these you are on the right track. Eating multiple servings of fruits and veggies is the definite way to go. Especially if you have a variety of color in those food choices. Eating a rainbow of colors is a very healthy goal.
If you are having a hard time getting those servings in or you want to augment your fiber intake there are a number of ways to do this.
Take a look at the list below and consider adding some fiber into your diet.
Note in general the type of fiber has different properties for gut health, most of our fiber intake from food sources are mixes of soluble and insoluble fiber. Soluble dissolves in water, and insoluble does not.
Soluble fiber helps the stool hold on to more fluid, it can create a gel like substance that helps stool pass more easily while it slows down digestion and can help with high blood sugar control and aid in weight loss.
Insoluble fiber helps bind stool and give it more bulk, acting like a bowel scrubber and keep things moving can speed up the bowels.
Bowel issues either constipation or diarrhea can be helped by different forms of fiber. If you have any questions about what might be right for you, ask your doctor.
In all cases with adding a fiber supplement it is best to start with a fraction of the recommended amount. Fibers are fuel for your gut bacteria and too much too quickly could upset the balance and cause some increased gut problems. It is recommended to slowly increase up to recommended amount.
| Product | Type of fiber | Why Recommended | Recommended
Amount |
| Psyllium fiber
|
Soluble | For diarrhea
For cholesterol
|
5 g with a glass of water 3 times per day |
| Cellulose Fiber | Insoluble | Increase stool bulk, Promote normal daily bowel function,
Elimination of toxins Constipation |
15 grams of insoluble fiber per serving. |
| Araboinogalactan | Arabinogalactan is a plant gum and fiber.
|
Increases butyrate which play an important role in colon health.
Enhanced immune function |
1 teaspoon in water
2x a day |
| Blue Heron | A Combination product that has both soluble and insoluble fiber along with probiotics | Support for Detoxification
Supports gut bacteria (Contains Milk) |
6 caps/day |
| Inulin | Soluble | Increases fullness Reduces cholesterol Assists with calcium absorption
Helps control blood sugar
|
3-4 grams
2x a day |
| Guar Gum | Soluble | Supports motility Improvements in stool texture and bowel movement frequency
Helps with IBS Helps regulate blood sugar |
5 -15 grams/day |
| Galactooligosaccharides | Galacto-oligosaccharides (GOS) resembling oligosaccharides occurring naturally in human milk can be produced from lactose.
|
Constipation in elderly
Support imbalance of gut flora, favoring more beneficial bacteria |
Product Galactoimmune-
One scoop 2-3x a day |
| Chia seeds | Mixed fiber | Bowel support
Antioxidant Weight loss |
1-2 tablespoons a day
Whole seeds- soaked Ground seeds |
| Ground Flax | Mixed fiber | Bowel support
Antioxidant support Omega 3 fatty acids |
1 tablespoon daily |
| Whole Fiber Fusion
Mixed powder |
Mixed fiber | Bowel support
Probiotic support |
1 tablespoon daily |
