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Gut Health and a High Fiber Diet Go Hand-in-Hand

By Stephen R. Farris

Are you putting on more pounds than you'd like? Do you have spikes in blood sugar levels? Does it take longer than usual in the bathroom to the point you end up reading all the magazines in one trip? Then it could be a sign that you're not getting enough fiber in your daily diet.

Fiber is important for our gut health. According to studies, we should consume at least 14 grams of fiber per 1,000 calories each day. Sadly, at least 95 percent of people in the United States don't even come close to meeting their daily fiber needs. 

A diet high in fiber has many health benefits. For instance:

  • Helps reduce cholesterol
  • Promotes healthier weight
  • Adds bulk to your digestive tract
  • Helps control your blood sugar levels
  • Reduces your risk of developing gastrointestinal cancer

If you're just starting to add more fiber to your diet, you may consider doing so slowly so that your digestive system can get used to it. If not, you might develop symptoms such as bloating and gas. Make sure you drink plenty of water as well, at least 16 ounces four times per day.

The best way to add more fiber to your diet is from raw fruits and vegetables. Fruits you may consider adding are as follows:

  • Pears
  • Strawberries
  • Avocados
  • Apples
  • Raspberries
  • Bananas
  • Blackberries
  • Blueberries

These raw fruits contain at least 2 grams or more per 100 grams of your daily fiber intake, plus they are delicious and can be added to oatmeal and dry cereal (both fiber rich) or simply eaten as they are.

When it comes to vegetables, you might add the green leafy kind along with lentils, brown or wild rice, and nuts. 

  • Carrots
  • Beets
  • Broccoli
  • Artichoke
  • Brussel sprouts
  • Kale 
  • Spinach
  • Tomatoes
  • Kidney beans
  • Split peas
  • Chickpeas
  • Cooked black beans
  • Cooked lima beans
  • Baked beans
  • Quinoa
  • Popcorn
  • Oats
  • Almonds
  • Chia seeds
  • Fresh coconut
  • Pistachios
  • Walnuts
  • Sunflower seeds
  • Pumpkin seeds
  • Sweet potatoes
  • Dark chocolate

Did you know that your local chiropractor does more than make adjustments to correct your spine? If you're feeling pain in your feet, ankles, legs, hips, lower back region, or if you need help with nutrition, exercise, and mental well-being, a licensed doctor of chiropractic medicine, such as the ones found at The Joint Chiropractic, can help give you relief. With their hands-on, gentle, all-natural, noninvasive, and non-addictive treatment, you'll wonder why you didn't get pain relief help sooner.

They can also answer any questions when it comes to nutritional health as well, and may have literature available for you to take home and read up on.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Mt. Prospect, Ill.

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