Sunday, March 4, 2012

Healthy Mondays Fiber

I hear and read this alot; most of us do not get enough fiber in our diets. So how can we add it?
I started back using psyllium and I love the brand Konsyl cause that is the only ingredient in the product and I can just add a teaspoon into my protein shake.
Links on psyllium here and here The second link explains some of the side effects-like bloating etc. and tips to minimize. It does take getting used to sometimes-so I start with half the amount per serving and work up to the full serving of the psyllium.

Foods with high fiber:
Highest Fiber Vegetables Avocado
Beans
Broccoli*
Brussels sprouts*
Cabbage*
Carrot
Chick Peas/Garbanzo Beans
Eggplant
Greens -- collards, kale, turnip greens*
Lima beans
Mushrooms
Potato with skin
Pumpkin, canned
Peas -- black-eyed peas, green peas
Peppers
Rhubarb
Spinach*
Sweet Potatoes

These high-fiber vegetables are also goitrogenic, meaning that they promote thyroid enlargement and can potentially cause or aggravate hypothyroidism. Typically, the risk is highest when these foods are consumed raw, regularly, and in substantial quantity. Cooking eliminates most goitrogenic properties.
Highest Fiber FruitsApples
Avocado
Bananas
Berries -- Blueberies, Blackberries, Raspberries, etc.
Dried Fruits -- Figs, Raisins, Apricots, Dates, etc.
Guava
Kiwi
Orange
Pears
Prunes

Other High Fiber Foods
Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
Bread, whole grain
Beans, Lentils, Lima Beans
Nuts -- Almonds, Brazil nuts, Peanuts, Walnuts, Cashews

from here

So how much fiber do we need, and why do we need it?? Answers from webmd here and from Livestrong here and here too



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