{"id":1864,"date":"2021-08-08T14:00:21","date_gmt":"2021-08-08T20:00:21","guid":{"rendered":"http:\/\/claremontcoloniccenter.com\/?p=1864"},"modified":"2021-08-08T08:55:07","modified_gmt":"2021-08-08T14:55:07","slug":"the-best-way-to-have-regular-poops-and-a-flat-tummy","status":"publish","type":"post","link":"https:\/\/claremontcoloniccenter.com\/?p=1864","title":{"rendered":"The Best Way to Have Regular Poops and a Flat Tummy"},"content":{"rendered":"\t\t
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The Best Way to Have Regular Poops and a Flat Tummy<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\"Claremont\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\tDietary fiber is a good thing. In fact, it\u2019s an excellent thing and something that most people don\u2019t get enough of. The daily recommended amount of fiber is 20 to 30 grams. The best source of dietary fiber is vegetables, and sadly, most people aren\u2019t consuming enough of this valuable food group.<\/strong>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t Getting enough fiber offers a wide range of health benefits, including: <\/b>

\n\n
  • Better cardiovascular health <\/li>
  • \nWeight management<\/li>
  • \nBlood sugar control<\/li>
  • \nBetter skin<\/li>
  • \nDecreased risk of stroke<\/li>
  • \nRegular bowel movements<\/li>
  • \nLowered risk of hemorrhoids, irritable bowel syndrome, gallstones, and kidney stones<\/li><\/ul>

    \nI eat muffins and cereal, does that work?<\/b>

    \n\nEating whole wheat bran muffins and cereal is actually not a great way to get dietary fiber. It actually raises your insulin levels and promotes leptin resistance, which causes all sorts of other health issues on top of weight gain. Sorry to all those cereal and muffin eaters out there!

    \n\nThe critical importance of both types of fiber <\/b>

    \n\nDid you know that there are two types of fiber? Soluble fiber is found in foods like nuts, berries, and cucumbers. Insoluble is found in dark green leafy vegetables, celery, and carrots, and helps bulk up stools, and allows food to move quickly through the digestive tract for healthy elimination. There are some foods like fruits and vegetables that contain both soluble and insoluble fiber.

    \n\nInsoluble fiber provides bulk to the intestines and balances the pH levels in the intestines. This type of fiber promotes regular bowel movement while preventing and relieving constipation. Insoluble fiber does not dissolve in water \u2013 hence its name. It also doesn\u2019t ferment with the bacteria in the colon. It is thought that insoluble fiber helps to prevent diverticulosis and hemorrhoids and ushers out toxins from the body.

    \n\nSoluble fiber is similar to insoluble, although it makes a gel and binds with fatty acids. This slows the emptying of the stomach and allows for nutrients to be readily absorbed. Soluble fiber can lower cholesterol and regulate blood sugar levels, making it a good choice for those with pre-diabetes and diabetes.

    \n\nGrain and anti-nutrients <\/b>

    \n\nUnfortunately, getting your fiber from grains can harm your health, as the high-fiber bran portion of the grain (which is what makes it a whole grain) actually contains anti-nutrients.

    \n\nGliadin and lectins, which are substances found in grain, can increase leaky gut syndrome and contribute to all types of digestive problems such as gas, bloating, and abdominal cramps. It can also result in other symptoms like allergies, fatigue, joint pain, skin rashes, mental disturbances, and much more.

    \n\nOn the other hand, a diet that includes plenty of high-fiber fruit, nuts, seeds, and veggies like berries, peas, cauliflower, broccoli, and sweet potatoes almonds, flax, and chia seeds, will help improve gut health. Plus, it will keep your appetite under control and may even help people with heart disease live longer.

    \n\nOne study found that those who ate the most fiber had a 25 percent decreased risk of dying from any cause than those who didn\u2019t get enough fiber. After suffering a myocardial infarction, people who increased fiber consumption were also able to reduce their risk of dying from any cause, including other heart-related events.

    \n\nThe bottom line is, you\u2019ll reap a wide range of benefits from consuming dietary fiber, as long as it\u2019s coming from organic vegetables, fruit, nuts, and seeds rather than processed grains, which promote chronic disease and do nothing for your health.

    \n\nIt\u2019s just one more reason to give up those \u201cjunk\u201d foods and add more veggies to your diet. If you have an aversion to vegetables, adding them to a smoothie can help make it easier to feed your body what it needs.

    \n\n Delicious high fiber foods <\/b>

    \n\nHere is a list of 21 delicious high-fiber snacks that will keep you full and healthy.

    \n\n
    1. Oatmeal <\/li>
    2. \nHummus<\/li>
    3. \nAvocado<\/li>
    4. \nNuts<\/li>
    5. \nCoconut<\/li>
    6. \nFigs<\/li>
    7. \nChia seeds<\/li>
    8. \nQuinoa<\/li>
    9. \nParsnips<\/li>
    10. \nKale<\/li>
    11. \nBroccoli<\/li>
    12. \nCarrots<\/li>
    13. \nSpinach<\/li>
    14. \nSwiss chard<\/li>
    15. \nMushrooms<\/li>
    16. \nPeas<\/li>
    17. \nCabbage<\/li>
    18. \nCauliflower<\/li>
    19. \nTomatoes<\/li>
    20. \nGreen Peppers<\/li>
    21. \nCelery<\/li><\/ol>

      \nWhat about supplements?<\/b>

      \n\nAlthough it is easy to find a fiber supplement, even the best supplements on the market only provide a small amount of the fiber we need daily, and the sources of this fiber are not always the best. If you must take a supplement, never take one that contains methylcellulose (fake cellulose), calcium polycarbophil, or wheat dextrin. These ingredients have no nutritional value at all.

      \n\nAs you plan your meals, keep in mind the importance of plenty of fiber of both kinds. Your body will thank you, and you will be more regular than you have ever been!!


      \nContributor: Susan Patterson, Alternative Daily<\/i>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

      The Best Way to Have Regular Poops and a Flat Tummy Dietary fiber is a good thing. In fact, it<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,4,5],"tags":[],"class_list":["post-1864","post","type-post","status-publish","format-standard","hentry","category-health","category-lifestyle","category-nutrition"],"_links":{"self":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/1864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1864"}],"version-history":[{"count":2,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/1864\/revisions"}],"predecessor-version":[{"id":1867,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/1864\/revisions\/1867"}],"wp:attachment":[{"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}