The Skinny On Fiber


While studying Nutrition , I was fixated on learning the ins and outs(no pun intended..hee hee) of what fiber actually does for our digestive system…..

Some of us grew up thinking of  fiber as “PRUNE JUICE”…there is so much more!

Fiber is the indigestible portion of Plant Foods, Fiber does not exist in Animal Proteins.  

There are 2 kinds of fiber which are essential for a Healthy Gut 

Soluble Fiber is the fiber which absorbs water in the digestive tract to increase bulk, volume and weight of our stool

Insoluble fiber is the fiber that moves through the digestive system driving the stool out of our body 

It is recommended for every 1000 calories you should be ingesting 14 grams of fiber

Now, you do the math…Is it time to make an adjustment in your daily intake of fiber?

Some Simple Clean and Whole foods containing Soluble Fiber:

legumes(beans),oats, rye barley,plums, berries, bananas, inside of apples and pears, root veggies, inside of sweet potatoes, broccoli, carrots, and artichokes 

Now for Insoluble Fiber foods:

whole grain foods, wheat, corn, bran, nuts and seeds, potato skins, outside of apples and pears, green beans, cauliflower, zucchini, celery, avocado and bananas

A diet rich in Whole Grains, Beans, Vegetables and Fruits not only is kind to your waistline, but can potentially reduce the risk of major diseases such as cancer, diabetes, and heart disease.  Fiber as well provides fullness thus reducing sugar cravings,  lowers blood sugar levels, cholesterol, alleviates constipation, and reduces the risk of colon cancer…to name a few, this is some POWERFUL information

We all know that when we have good bowel movements it can actually change the disposition of our day…:)

The Skinny on Fiber is that you need a balance of both Soluble and Insoluble fiber in your diet….

How about that Apple?..Perfect Fiber Rich Food: the skin is Insoluble while the meat of the apple is Soluble.  

I guess thats why, “An Apple A Day Keeps the Doctor Away”

Start your day with a Fiber full breakfast

Bobs Red Mill 10 Grain Hot Cereal

This cereal is so easy to make, packed with Soluble and Insoluble Fiber:  you will receive half of your daily fiber just with breakfast

Bring 3 cups water and 1/2 teaspoon of salt to a boil

Add 1 cup of Bobs Red Mill 10 Grain Hot Cereal

Turn heat down, cover and cook for 10 minutes

Serve with 1/2 cup of berries and banana or your fruit of choice

Little bit of Almond Milk or Cows Milk and a splash of Honey, Maple Syrup or Agave……

Serving size:  1/2 cup cooked….

Store in the refrigerator either for a healthy snack or breakfast

Just add some milk, pop it in the microwave and your ready to fill yourself with a Warm Nutritious Fiber Filled Breakfast

ps:  As you increase your Fiber intake, please increase your Water…it goes hand in hand

Again, I am available to meet for Nutritional Consultations…on whatever your Health and Nutrition Goals may be…

Contact me at

xo jen


3 responses »

  1. Love the wit and the wisdom of this post. I alway remember my mother’s comment, when someone was rude, irritable or just impatient – she used to say to me, in Russian of course: ” Honey, don’t take it personally, this person is probably just constipated”. Now I am thinking about printing out your article and give a copy to everyone who acts “constipated”.

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