I have fiber on my mind this morning. It's been late in life, after my colon cancer, that I have found out how important fiber is to our well-being.
I'm getting graphic here... sorry but necessary. I have struggled with constipation all my life and noone ever told me what to do about it. I strongly believe that my cancer came about because of things not passing through my body in a normal fashion. Just my take on it.
I had the whole nine-yards... the endoscopy, the colonoscopy, x-rays, ct scans, the works and they found that I had a small hiatal hernia and diverticulosis. I also have been taking medicine for acid reflux for years!! And, boy, I suffer if I miss a dosage.
Now, I am learning how important fiber is and I am doing something about it. Did you know that only 3 % of Americans get a minimum intake of fiber per day? And, did you know that people who eat a plant-based diet seldom have the problems that arise from lack of fiber (constipation, hiatal hernia, acid reflux, cancer and hemorrhoids, varicose veins etc).
There are two kinds of fiber -
Soluble, which helps lower cholesterol and blood glucose.
Insoluble which helps with the bathroom issue!!
Plus, fiber regulates and slows digestion so it makes you feel full. Hence, you eat less (hopefully)
Women need 25 grams of fiber per day (21 grams if you are over 50 years of age, of which I am)
Where do we find fiber? In beans, fruits, grains, leafy veggies and you can also take fiber in over the counter medication. I tend to love the fiber gummies!
Here are some amounts per cup.
1. Split Peas.............16.3
2. Black Beans.........15
4. Lima Beans..........13.2
9. Bran Flakes..........7
Geez, I wonder how we can incorporate those into our diets to come up with 21 grams? Should be pretty easy if you eat a lot of beans!! There I go on again about eating beans. Trust me, they are good for you.
Disclaimer: I am no expert, just simply a woman who is interested in living a more healthy life. I find my material from reliable sources on the internet and from "How Not To Die" by Dr. M. Greger.