© 2023 by Lets Talk Straight No Chaser. All rights reserved.

 

 

Affiliate Disclosures

 

Many of the links on ChaseitStraight.com are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. As I endeavor to grow ChaseitStraight.com, the associated costs increase with running, maintaining and marketing it, and these links are a way I help offset these costs.

Christina/ChaseitStraight.com is a participant in the Amazon Service LLC Associates Program; which is an affiliate advertising program designed to also provide an avenue for sites to earn advertising fees by advertising and linking to Amazon.com.

Not all links are associated with an affiliate program involving commission. Many of the smaller companies do not offer such programs, but offer products and services that I personally use and pay for. I am passionate about these companies and their offerings, and that is why I recommend them. If I post an affiliate link to a product, it is something I personally use, support and would recommend, and many I do recommend without an affiliate link.

Unless otherwise noted, all reviews are of items or services I have purchased myself and I am not paid or compensated in any way. This is my personal standard: I want to make sure that all reviews and recommendations on this site are unbiased, and products and services that I refer to, I love enough to purchase and use myself.

The following are companies I have an affiliate relationship with:

 

www.amazon.com                      www.radiantlife.com                       www.lifeextension.com

November 6, 2019

January 15, 2019

Please reload

Recent Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Ways to Get More Fiber

July 28, 2016

 

We all need more fiber. Many say how can I get more in my diet? Well my favorite Authority Nutrition has a great article on 16 Easy Ways to Eat More Fiber.  

 

Getting enough fiber is important for your health.For one, it can reduce constipation and help with weight loss and maintenance.It may also lower cholesterol levels, as well as your risk of diabetes and heart disease.This may be because fiber is a prebiotic, meaning it promotes healthy gut bacteria.Yet most people aren’t getting enough fiber.The Institute of Medicine recommends 38 grams per day for men and 25 grams for women. Americans average only around 16 grams of fiber per day, which is about half of the recommended amount.

 

1. Eat Whole Food Carb Sources

Whole-food carb sources all naturally contain fiber. These include fruits, starchy vegetables, legumes and whole grains.

 

2. Include Veggies in Meals and Eat Them First

For a number of reasons, you should eat lots of vegetables. For one thing, they lower your risk of several chronic diseases. Nonstarchy vegetables are particularly low in calories and high in nutrients, including fiber. Eating your vegetables before a meal is a good strategy for eating more of them.

 

3. Snack on Fruit

Individual pieces of fruit, such as an apple or pear, make great snacks because they’re tasty and portable. All fruit delivers fiber, although some have significantly more than others. For instance, one small pear has five grams of fiber, whereas a cup of watermelon has one gram. Berries and apples are other high-fiber fruits.

 

4.  Choose Whole Grains over Refined Grains

Whole grains are minimally processed, leaving the whole grain intact. In contrast, refined grains have been stripped of their vitamin-containing germ and fiber-rich hull. This makes the grain last longer but also takes away the most nutritious parts, leaving only a fast-absorbing carb. 

Replace the refined grains in your diet with whole-grain versions. In addition to oatmeal or brown rice, try:

Amaranth

Barley

Buckwheat

Bulgur wheat

Farro

Freekeh

Millet.

Quinoa.

Wheat berries

 

5. Take a Fiber Supplement

I personally take Super Seed Beyond Fiber by Garden of Life. It is plant based so you do not have the bloat. It's in my Amazon estore . It’s best to get your nutrition, including fiber, from food. But if your fiber intake is low, you might consider taking a supplement. 

A few types of supplements have research to back them up.

1. Guar fiber: As a supplement, guar fiber may improve fullness and lower your overall calorie intake. It’s also used in processed foods to improve texture.

2. Psyllium: This is the key ingredient in Metamucil, a popular fiber supplement used to fight constipation. In a study, psyllium was also shown to decrease hunger between meals.

3. Glucomannan: This fiber is added to some low-fat dairy products to improve texture, and it’s the main ingredient in no-calorie shirataki noodles. As a supplement, it increases fullness and reduces appetite.  

4. β-glucans: This type of fiber is found in oats and barley. It is fermented in the gut and acts as a prebiotic to support the healthy microorganisms that live there

 

Well here are a few ideas to get you started. Next time we will talk about more options for increasing your fiber intake!

 

Happy Weekend!

I am with you and in your corner!

Christina :)

 

 

 

 

Please reload

Featured Posts