Doctor's Orders: Raise Your Fiber Intake

Your last appointment seems to have come down to nothing more than bad news. The doctor is telling you a whole list of lifestyle changes which will aid you in the future. But for now - the main concern is get more fiber in your diet.

Healthy servings of fiber will reduce your body's internal inflammation and also keep your digestive system running smoothly. Now that's preventative maintenance worth thinking about.

But most people immediately think this news means go home and start hitting the whole wheat and whole grain products. But this can be a very big mistake, especially for the diabetic. Even whole wheat bread, pasta, cereal and every other whole grain product, if eaten over recommended serving sizes, these products will drive your blood sugars sky high. (And who among us actually eats only 1/2 cup spaghetti and meatballs on spaghetti dinner night?)

So a few simple additions which are much better for your digestive health can be found in these:

• Organic berries, especially raspberries and blackberries, these boost your daily fiber intake by a whopping 8 grams/one cup serving size. Choose only organic berries though because all fruits are notoriously high in pesticides and chemicals during the growing season.



• Avocados are a package of nutrition all in its own skin. With 5 grams of fiber per 1/2 cup serving and they are full of monounsaturated fats (the good kind for our body), this small fruit is one delicious step to better health. Avocados also have the advantage they are so neutral in flavor, blend them into almost anything, cold or warm, and the avocado picks up the flavor of the surrounding dish itself. The advantage you get, it makes your finished dish nice and smooth and creamy.



• Beans and lentils are both demonized by so many nutritionists and doctors because of their higher carb counts but actually, when served simultaneously with a quality protein source, fresh beans/protein not only control the sharp blood sugar spikes, they have also served up to seven grams of fiber in only a 1/2 cup serving.



• Brussel sprouts aren't many people's favorites but that's because you always cook them the wrong way. Who wants soggy mushy vegetables?
  
  Try this instead, cut each globe in half and place them all in a bowl. Pour a little olive oil in and sprinkle with garlic powder (or your favorite seasoning), stir them up until every one is well coated and then dump this on a cookie sheet in a single layer. Place in a preheated 400 degree oven and let them roast for about 20 minutes. Stir them well and then roast another 10-15 minutes until lightly browned.
  
  They are absolutely delicious this way and you have just received up to 4 grams of fiber in just one healthy treat!



• Many people are familiar with the name flaxseed but how about chia (salba) seed? Flaxseed offers a respectable 2 grams per tablespoon but chia seeds come in at 11 grams in only a one ounce serving. Sprinkle finely ground flaxseeds or chia seeds (chia does not need to be ground before use) onto your salad, vegetables, in a smoothie, on a meat or egg salad, in your Jello, in some meatballs or in your baked goods. (When using chia though, raise your liquids intake tremendously to prevent  constipation.) As you can see, they can go everywhere and they do not affect the flavor of your meal.

Use caution though and gradually increase your fiber contents PLUS your liquids everyday if your body is not accustomed to increased levels of fiber. Fiber speeds the rate of elimination through your digestive system but it must have increased liquids to perform its duties properly.