A crucial essential for lowering high blood pressure, diabetes, obesity and many gut disorders, naturally!

THE PROBLEM

Diets have changed radically over the past few decades, with people consuming more ultra-processed foods void of dietary fiber. This lack of focus on the foods we eat has led to deficiencies in dietary fiber.

A women's recommended daily fiber intake is 25 grams, while men should aim for 38 grams. Still, most North Americans consume less than half of those recommended minimum levels.

Fiber helps with many important health functions including: 

• Regulates the body's use of sugars,

• Keeps hunger in check and

• Feeds the good bacteria responsible for multiple health benefits.

 Thus, it is essential for optimal healthiness and longevity.

People with high intakes of dietary fiber appear to have an exceptionally lower risk for developing:

• Coronary heart disease,

• Stroke,

• Hypertension,

• Diabetes,

• Obesity,

  and certain gastrointestinal disorders.

THE SOLUTION

We can get good sources of dietary fiber from the food we already eat.

The best sources of fiber are nuts, fruits and vegetables, legumes, and whole grains.

And because high-fiber foods are filling, they may help maintain weight and even aid weight loss. They are also generally a good source of vitamins, minerals, and other essential nutrients.

There are two types of fiber:

Soluble Fiber that dissolves in water and can help lower glucose levels and blood cholesterol. Some foods with soluble fiber include oatmeal, nuts, beans, sunflower seeds, chickpeas, apples, and strawberries.

Insoluble Fiber that does not dissolve in water but can help food move through your digestive system, promoting frequency and helping prevent constipation. Some foods with insoluble fibers include whole grains, couscous, brown rice, green beans, cauliflower, cucumbers, broccoli, and tomatoes.

Avoid drinking fruit juices; eat whole fruits instead.

Substitute white grain rice, bread, and pasta with brown and whole-grain alternatives.

For breakfast, swap ultra-processed cereals for natural foods like chia and almond pudding, or oatmeal with fruit.

Explore whole food plant-based or vegetarian meals rich in beans or legumes at several times per week (remember we provide a monthly meal plan for you to help you with this essential step toward great health).

When shopping, challenge yourself to avoid the inner isles; getting most of your produce from the outer shelves of the supermarket (fresh fruit and vegetables, frozen fruit and vegetables, and other good foods).