What Is Fiber?
By Mike Hehn
Owner Smart Weight Nutrition
and Fitness
Fiber is the indigestible portion
of plant foods and has been known
to aid in digestion, heart and skin
health, and may improve blood
sugar control.
The FDA recommends between
20-35g per day. But, the typical
standard American diet falls short,
eating only 15g per day. Whole
fruits and vegetables, nuts, and
seeds are your best sources of fiber,
while cereals and whole grains are
considered damaging to the gut.
According to leading experts,
humans were not designed to eat
grains and by doing so can increase
gut permeability leading to Leaky
Gut Syndrome. All grains contain
glutenous protein known as prolamines that are very “pasty and difficult for the body to break down.”
Gliadins and Lechtins found in
grain increase gut permeability
which in turn can cause symptoms
of bloating, gas, cramps, fatigue,
skin rashes, joint pain, and allergies.
The types of fiber are important
as well. Soluble fiber, found in berries, cucumbers, beans and nuts
dissolves into a gel-like substance
that helps slow digestion. Soluble
fiber in dark green leafy vegetables,
green beans, celery and carrots, do
not break down and help to aid in
bulking your stool.
Best Sources of Fiber:
• Chia seeds
• Berries
• Cruciferous vegetables
(broccoli, cabbage, cauliflower)
• Root vegetables (onions, sweet
potatoes)
• Almonds
• Green beans
• Psyllium Seed Husks
• Beans
• Peas
*from Mercola.com, 11-25-13
Overnight Oatmeal
Blueberry Lemon:
Carrot Cake:
1 T. organic maple syrup
1/4 t. organic cinnamon
1/4 c. organic shredded carrots
Palm full of chopped organic pecans
Splash organic vanilla extract
1 T. organic blueberry jam
1/2 c. organic blueberries
Organic lemon zest
1 T. raw organic honey
1/4 t. raw organic cocoa powder
1/2 c. organic sliced strawberries
Organic chocolate shaved
As you increase your fiber you
will notice changes in your bathroom habits. By increasing your
fiber slowly and drinking lots of
water, this will help your body
handle the change better.
Chia Pudding:
Chocolate
Cherry:
Michael Hehn is a certified
personal trainer and an RN. He
started Smart Weight Nutrition
and Fitness in 2007. He designs
nutrition & fitness strategies to
help achieve optimal health and
body composition. You can reach
him at 701.527-1319 for a free
consultation.
Chocolate Strawberry:
1 T. organic cherry
preserves
1/2 c. organic
chopped cherries
1 t. organic cocoa
powder
Basic Recipe:
1/3 c. organic oatmeal
1/4 c. organic yogurt
1/4 c. organic coconut milk OR
1/4 c. organic milk of choice
1 T. organic chia seeds
Banana Nut:
1 T. organic maple syrup
1 T. organic nut butter
palm full of chopped organic walnuts
1/2 c. sliced organic banana slices
Peaches and Cream:
1 T. organic maple syrup
1/2 c. organic peaches diced
splash organic cream
sprinkle organic cinnamon
Pina Colada:
1 T. raw organic honey
palm full of sliced raw organic almonds
1/2 c. organic pineapple sliced
organic shredded coconut
For more recipes and nutrition plans:
Mike Hehn
Smart Weight Nutrition & Fitness
1501 Mapleton Ave., Suite 2
(701) 527-1319
3 T. organic chia seeds
2/3 c. almond or
coconut milk
1 T. organic maple
syrup
1/2 c. organic
raspberries
1 T. organic cocoa
powder
Apple Walnut:
1 T. organic turbinado brown sugar
1/4 c. organic apples diced
1/8 c. organic raisins
Palm full organic walnuts
Pinch organic cinnamon
Blackberry:
1 T. organic vanilla extract
1 T. organic blackberry jam
1/2 c. organic blackberries
(fresh or frozen)
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