There are many factors that contribute to hormonal balance but one of
them has the power to reduce insulin, inflammation and toxic estrogen and even
help you live longer – and it’s likely lurking in your kitchen right now.
According to a recent study by National Institutes of Health, participants
who consumed an adequate amount of fibre in their daily diet had significant
reductions in the risk of death from cardiovascular, infectious and respiratory
diseases, with the greatest benefit seen among those who consumed the largest
amount of fibre.
In fact, researchers of this 390,000-wide study found that a
high-fibre diet reduced the risk of death from any cause over the nine-year
period the data was collected. Despite this, on average North Americans only
take in 16 grams of total fibre a day, while Europeans consume 22 grams. With
recommendations for daily fibre intake being 25-35 grams per day for women and
35-40 grams for men, it appears we are falling drastically short.
Fibre: When variety is key
There are two types of fibre – soluble and insoluble
fibre - and your body needs both of them for optimal health, digestion and
elimination. Soluble fibre is fantastic for lowering LDL cholesterol, and
stabilizing blood sugars and insulin. It keeps the bowels moving and can help
prevent constipation. Good sources include fruits (especially apples, pears and
oranges), vegetables (broccoli, sweet potatoes, cabbage, potatoes and carrots),
oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas,
soy milk and other soy products.
Insoluble fibre helps to bulk up our stools, keep the bowels moving and
speeds up transit time of food through the digestive tract. It’s an essential
part of a detox program because fibre binds to excess estrogen in the digestive
tract, which is then excreted by the body. Insoluble fibre can also affect the
composition of intestinal bacteria. Good sources include wheat bran, corn bran,
rice bran, the skins of fruits and vegetables (apples, pears, berries,
tomatoes, eggplant, zucchini and carrots), nuts (especially almonds), seeds
(particularly sunflower seeds), soybeans, dried beans and whole-grain foods.
You would be surprised how hard it is to reach your daily intake goal without a
fibre supplement.
Avoiding constipation
So with all this talk about fibre being good, why is
constipation so bad? If things are not “moving along” properly at least once
(optimally, 2-3 times) per day it is tough to feel healthy, let alone slim.
Obvious negative issues associated with constipation include feeling bloated,
pain in the abdomen, occasional cramping and abdominal distension.
Not only is constipation unpleasant, it is not without repercussions on
other aspects of your health. Simply stated, the longer waste remains in your
large intestine, the longer undesirable by-products of digestion and
elimination will be permitted to reabsorb into your system. This can result in
headaches, fatigue, increased menstrual pain and cramping, acne and other signs
of toxicity. Chronic constipation can increase the risk of certain types of
cancers; breast and colon cancer rates have been found to be higher in women
with a history of chronic constipation. I encourage you to do something today
if this is a pattern of constipation or if you have experienced an acute response
to reducing grains in your diet.
Many supplements and foods have beneficial effects on the process of
digestion as well as on other aspects of your health, making them a great
choice when you need a little extra “push” and easy ways to add fibre to your
diet. Your best bet however, is to concentrate on increasing your fibre intake
first.
Many of the best, high fibre, low glycemic grain selections are those I
have listed below. Aim to consume one to two servings per day, in addition to
your fruit and vegetable.
Five great pasta and grain fibre sources
1. Buckwheat (kasha) – 8.5 grams of fibre in a ½-cup serving
2.Brown
rice – 2.0 grams of fibre in a ½-cup serving
3.Kamut pasta – 6.3 grams of fibre
in a ½-cup serving
4.Quinoa – 5.0 grams of fibre in a ½-cup
serving
5.Whole-wheat pasta – 2.7 grams of fibre in a ½-cup serving
Three fibre-rich bread options
1. Pumpernickle -- 2.7 grams of fibre in a slice
2. Rye – 1.8 grams of
fibre in a slice
3. Whole-wheat – 1.5 grams of fibre in a slice
Three high-fibre cereals to start your day
1. All Bran – 8.6 grams of fibre in a 1/3-cup serving
2. Kashi GoLean –
5.0 grams of fibre in a ½-cup serving
3. FibreOne – 11.9 grams of fibre in a
½-cup serving
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