Day 15 - Fiber Focus - Get 1 Today

Just one. Choose a single fiber-rich food today. And open mouth, insert, and eat.

There are two (2) types of fiber:

Insoluble Fiber: Think roughage. Like salad greens, artichoke hearts, spinach, cabbage, kale, broccoli, and overall plant fibrous foods. This kind of fiber adds bulk to stool and gives your intestinal tract a little extra help in forming stool.

Soluble Fiber: Think smooth fiber. This is the kind of fiber that binds to cholesterol and pulls it out of your system. Foods that contain soluble fiber in goodly amounts are:

Beans

Peas

Chickpeas

Sweet potatoes

Oatmeal, Oat Bran

Apples

Pears

Banana

Seeds like chia seeds, sunflower seeds

Avocado

Barley

Citrus fruits like oranges, tangerines, grapefruit

Turnips

Inulin (found in onions)

You'll need about 1 cup of any of these food items to get your goodly dose of fiber into your day. You may notice your bathroom trips becoming a little - easier.

If you're worried about the repercussions of consuming foods with extra fiber - such as gas, bloating, digestive cramping, then be sure to have these foods with plenty of water, and consider taking a probiotic regularly to ensure that the right bacteria are settling in your GI tract.

Another option is to have some ginger or peppermint tea which may help settle your stomach a bit after consuming a fiber-rich meal.

A third option is to go ahead and take some Bean-o, which has the right enzymes to break down fibrous foods that may cause gas, bloating, or cramps.

Go get your fiber on - you won't regret it. If you truly struggle with gas, bloating, and cramps, most days, and nearly every day, then you may want to investigate a Low FODMAP diet. It could help ease certain IBS (Irritable Bowel Syndrome) symptoms while still helping you achieve a nourishing and well-balanced diet.