What is Fiber, and Why Does Your Naturopathic Doctor Want You to Include It in Your Diet?
Dietary fiber is a unique type of carbohydrate found in plant-based foods. Unlike other carbohydrates such as fructose, starches, and whole grains that are broken down into sugar molecules, fiber is not completely absorbed by the digestive system.
There are two different types of fiber, ideally we want to include sources of both types in our diet. The types are slightly different, each offering different benefits!
Here’s a quick break down:
Soluble Fiber: Oats, Barley, Fruits with skin, beans, legumes, psyllium.
- Promotes optimal blood sugar control
- Promotes satiety and weight management
- Slowing digestion and improving nutrient absorption
- Reduce levels of “bad” cholesterol and has cardiovascular protection
Insoluble Fiber: brown rice , flax seeds, chia seeds, nuts, leafy greens, root vegetables.
- Promotes regulate bowel movements and prevents constipation
- Keeps the colon happy and healthy, promotes movement of waste OUT
- Helps in the body’s natural detoxification processes
How can I include more fiber in my diet?
My first recommendation is always to start by adding, not taking away. Focus on incorporating more fiber-rich foods into your meals rather than simply eliminating other options. Here’s a simple strategy:
Incorporate Two Servings Each:
- Leafy Greens: Spinach, kale, and Swiss chard.
- Root Vegetables: Carrots, sweet potatoes, and beets.
- Fruits: Apples, pears, and berries.
- Legumes: Beans, lentils, and chickpeas.
Shop Local: Take advantage of fresh, seasonal produce from local farmers. The Collingwood Farmers Market is a fantastic place to find a variety of fiber-rich fruits and vegetables.
A Friendly Tip from Your ND: Increasing your fiber intake can seem challenging, but with fresh, local produce available, at the Collingwood Farmers Market it’s easier than ever. Check out my video of the market here – Collingwood Farmers Market!
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