DIY Fiber Topper
Protein has become a more popular focus, but what is an additional nutrient vital for a healthy digestive system? FIBER.
Eating enough fiber each day helps promote bowel movements, form the stool, increase healthy gut bacteria and lower cholesterol levels. There are two different types of fiber. Getting a balance between the two will help move and also form the stool for a high functioning digestion system.
There are two types of fiber:
Soluble fiber. This type of fiber dissolves in water. It forms a gel-like material in the stomach that slows down digestion. It can help lower cholesterol and blood sugar. Soluble fiber is found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium.
Insoluble fiber. This type of fiber doesn't dissolve in water. It supports the movement of material through the digestive system and adds bulk to stool. So it can be helpful for people who have constipation or don't regularly pass stool. Some good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans and potatoes.
Most high-fiber plant foods contain both soluble and insoluble fiber. The amount of each type of fiber varies with the type of plant, such as whether it's a fruit, vegetable or whole grain. But you can get both types of fiber by eating a variety of fiber-rich foods.
A Registered Nutritionist with an additional degree in Public Health, Sophie Gastman, created this wonderful recipe to boost fiber to our meals. I have personally been using this recently and have noticed a positive turn for my digestion. She suggest keeping the nuts whole (not chopped) to minimize the oxidation of the nut.
makes 620g = 31 x 20g servings
140g milled flaxseed
140g chia seed (avoid if difficulty with digestion)
70g sunflower seeds
70g almonds (skin on)
50g pumpkin seeds
30g hazelnuts
30g walnuts
30g goji berries (avoid if pregnant)
30g shelled hemp
30g sesame seeds
After mixing together, store in sealed container within the refrigerator. Lasts up to 2 months.
Please make sure to seek a provider to make sure these are the right foods for you!
