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Fiber

FIBER comes in two main "flavors" - so-called soluble and insoluble fiber. Both forms are important and can be helpful not only with weight loss, but can also improve cholesterol and blood sugar levels, and support healthy gastrointestinal function.

The ways that fiber can help promote health include the following:

• Fiber tends to reduce appetite by providing a "full" feeling in the stomach .
• Fiber can bind cholesterol in the intestinal tract and help remove it from the body.
• Fiber also helps rid the body of unwanted chemicals or accumulation of hormones.
• Fiber intake before or with meals slows down the absorption rate of food from the gut, resulting in a "smoothing out" of peaks in blood sugar levels.
• Fiber promotes healthy intestinal function by supporting the healthy, beneficial bacteria in our colon that help protect us from less desirable microbes that can flourish on a low fiber diet.

High fiber foods include fruits & vegetables, beans, nuts & seeds, and whole grains. Many fiber supplements are also available. We recommend adding ground organic flax seeds to your diet often, e.g. 1-2 tablespoons daily. Flax seeds have the double advantage of not only being high in fiber, but also in the healthy omega-3 oils. Ground seeds should be kept refrigerated in an opaque container that is can be sealed, since they will spoil if left at room temperature or are exposed to light for too long.

Since flax seeds tend to have a laxative effect, an excess of flax seeds will usually cause diarrhea, so don't overdo it. Instead, you may want to supplement with other sources of fiber, e.g. psyllium seeds, which can be taken before meals to reduce appetite and promote satiety.