ABDC

Roughage!

bowel of salad bowel of fruit in the background

Roughage is a descriptive word for FIBER, a carbohydrate found in plant foods that the body can’t digest.  It passes through the body performing important functions in the process.  There are two types of fiber – soluble and insoluble.

Soluble fiber dissolves in water and slows the digestion of glucose which helps lower blood sugar levels and helps lower cholesterol. Good food sources include apples, artichokes, asparagus, bananas, barley, beans, berries, broccoli, brussels sprouts, dark leafy greens, legumes, lentils, nuts, oats, pears, peppers, and squash. 

Insoluble fiber absorbs water but does not dissolve in water.  it helps move food and waste through the digestive system promoting regular bowel movements preventing constipation.  Good food sources are bran, carrots, cucumbers, legumes, nuts, seeds, tomatoes and whole grains.

Now seriously…don’t most of these foods sound delicious?!  Keep in mind a diet high in fiber reduces the risk of certain conditions like heart disease, cancer, hemorrhoids and irritable bowel disease.  A diet low in fiber can cause high blood sugar levels, stomach or abdominal pain, tiredness or nausea after eating. 

So… just how much are we supposed to eat?  It will sound like a lot but once you start adding some high fiber food in and you start feeling great…it will be easy.

Daily Recommendations:

Men years 18-50 = need 38 grams.  Men over 51 = need 30 grams

Women years 18-50 = need 25 grams.  Women over 52 = need 21 grams.

Soooo…. now you ask how to eat all this fiber.  It will be easy.  A little at every meal.

The following can be added to any meal as a quick additive-

  • Chia seeds:  2 tablespoons = 6 grams of fiber
  • Flax Seeds:  2 tablespoons = 6 grams of fiber
  • Some snacks-
  • Popcorn:  1 cup = 17 grams (without butter)
  • Apple: 1 medium = 5 grams
  • Almonds: 1/2 cup = 6 grams
  • Banana: 1 medium = 3 grams 

Click below to continue reading about 31 high fiber foods, scroll to the bottom for additional interesting reading and recipes. 

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Click below to see how fiber flows through the digestive track.

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