Fiber Diet Effective To Boost Energy

The Institute of medicine recommends 20 to 35 grams a day (but if you ask me, the higher number is way better). Are you ready for the amount the average American consumes? Between 4 and 11 grams daily.

If you want to correct that, and you start increasing your fiber intake (highly recommended) with food, supplements, or both, remember to drink plenty of water and add the extra fiber slowly. A big increase all at once can cause a lot of gas, and a big increase without enough water can cause constipation – neither of which are energy-friendly! Add the fiber gradually by eating more nuts, seeds, grains (if you tolerate them), bran, vegetables, and fruits.

And if you need more reasons to increase your fiber, consider this: Fiber and the compounds produced by its fermentation in the gut stabilize insulin levels, help control LDL cholesterol and triglycerides, and may help protect the lining of the intestines from the formation of polyps. Those fiber by-products also help increase the absorption of dietary minerals and stimulate components of the immune system from cells to antibodies.

Insoluble fiber from plant cell walls includes substances such as lignins and lignans (both of which are found in flaxseeds) and cellulose. Top food sources include vegetables, unprocessed bran, nuts, seeds, certain vegetables, the skins of some fruits, wheat germ, and whole grains (but read the label for fiber content, because there are a lot of imposters out there).

Soluble fiber (pectins, gums, mucillages, etc.) is found in legumes, oats, some fresh and dried fruit (espcially berries and prunes) vegetables (broccoli), and psyllium husks. Resistant starch-starch that resists digestion – can be found in legumes, under-ripe bananas, and whole grains.

According to the Linus Pauling Institute, the five top fiber-rich foods are:

1. Legumes (15 to 19 grams per cup)

2. Wheat bran (17 grams per cup)

3. Prunes (12 grams per cup)

4. Asian pears (10 grams each!)

5. Quinoa (9 grams per cup)

Raspberries and blackberries are both fiber heavyweights as well, weighing in at 8 grams and 7.4 grams, respectively, per serving.

A high-fiber diet is one of the dietary keys to high energy. Add that fiber and your body will thank you. I can almost hear your grandmother saying, “I told you so!”.

Fiber helps control blood sugar. When your blood sugar is out of control, so is your energy.