Starting off, I want to see if we can get anyone, just one person to change small things about what they intake each day. I want to provide information and help tips.

I don’t want anyone to just take everything I send out to heart, but if you could change a couple things over time, over not changing anything at all, then I have helped in some way, and that is my purpose. I know that knowledge is power. Overtime after listening and following healthy people, I tend to follow suit or think about things more than if I am not listening and learning them at all.  


We all know that fiber is beneficial. It not only promotes health, but it also helps to reduce the risk for some chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber works in the small intestine to cause a sense of fullness, trap cholesterol, and slow the absorption of sugar. It helps to regulate weight management. Fiber is also linked to the prevention of some cancers especially colon and breast cancer. In addition, it helps lower LDL cholesterol and the total cholesterol, therefore reducing the risk of heart disease. It helps lower blood sugar, therefore helping to better manage diabetes.

Excellent food sources of fiber include : turnip greens, mustard greens, collard greens, navy beans, avocados, acorn squash, broccoli, whole wheat pasta, barley, berries, pears, artichoke, lentils, peas, oats, chia seeds.

Very good sources of dietary fiber include : romaine lettuce, celery, Swiss chard, spinach, fennel, asparagus, cabbage, Brussels sprouts, green beans, cauliflower, carrots, tomatoes, beets, bell peppers, shiitake mushrooms, kale, pinto beans, black beans, kidney beans, oranges, whole wheat, flax seeds, coriander seeds, cloves, cinnamon, and oregano.

Good sources of dietary fiber include : apricots, grapefruit, banana, figs, pineapple, cantaloupe, plums, papaya, kiwifruit, apple, sweet potato, summer squash, onions, eggplant, yam, leeks, olives, crimini mushrooms, potatoes, corn, rye, quinoa, buckwheat, spelt, garbonzo beans, soybean, miso, sesame seeds, rosemary, black pepper, cayenne pepper, dill, and turmeric.

Consider fiber supplements. Food is the best way to get fiber, but if your fiber intake is really low, adding supplements to your diet will help! Some popular supplements are psyllium, guar fiber, and glucomannan. Don’t drink fruit juices instead of eating fruit. After juices have been pressed, they have no fiber in them. Eating enough fiber is important! The recommended intake of fiber is 32 grams per day. If you are not able to get 32grams, being able to intake more than you were before, that is a step in the right direction. ☺  


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