Wellness

[butterfly123]

@ItsME

[sidsmom]

@LTT1

Bet you’re feeling much better!

What were your Doctor’s marching orders?

What’s the game plan to increase fiber?

Do you have a goal per day?

Dr. Greger’s Nutrition Facts suggests a 5 to 1 Carb/Fiber ratio

(ETA....for packaged foods)

Here’s an informative video with transcript. HTH!

Again...stay away from animal products/byproducts (0 Fiber).

Might want to look into adding vegetables for breakfast.

If you have oatmeal, throw a handful of spinach on top.

Another thaughty...if you have a mountain of beautiful, fibrous fruit

then blend it to a smoothie...it negates any of the fiber benefits

you internal system needs.  Just eat whole, unprocessed plants

in their natural state, as possible. 👍🌿 

https://youtu.be/tBMEYc0PjXY

[BirkiLady]

@LTT1  Sweet potatoes, squash, mixed nuts, pickled beets, chili soup, lentils, Mexican food w/black beans instead of refried beans (no chips), cabbage, saurkraut, all vegetables (grilled, roasted or steamed is best IMO). Fresh fruits: cantalope, pineapple, strawberries, kiwi, apples, plums, pears, peaches, etc. Greens: romaine lettuce, spinach, cucumbers, salad onions, celery, olives, sunflower seeds, tomatoes (I don't use salad  dressing).

It's pretty much the diabetic diet. No white sugars, white flours, white potatoes/ rice or pasta, etc.  A good diabetic cookbook will help a lot!  You won't be as hungry by not eating empty carbs and sugars. A little healthier food will go much further.  You'll find it's easy once you are used to shopping on the perimeter of the grocery store . . . just skip the inner aisles (where all the junk food is shelved)! Good luck and good health.

ETA:  I add some raisins or dried canberries to my daily oatmeal. Don't have any sugar or flour in the house.  Don't even use dairy products (except cheeses).   

[sidsmom]

@BirkiLady

A medium sized white potato is 3.6g of fiber...not too shabby

for a food satiating as a potato!

@BirkiLady

”...except cheeses”

Cheese doesn’t have any fiber...and it’s a ‘processed’ food.

[BirkiLady]

@sidsmomIt's not nearly as good for your blood sugars or IBS as a sweet potato. White potatoes are full of starches!  Check out a sweet potato. I eat mine plain. 

[BirkiLady]

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@butterfly123 wrote:

@ItsME

I don’t want to interrupt, but fruit leather is Fruit Roll Ups.

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@butterfly123  Thanks, butterfly! That's a NO. It's junk food. Yuk!

[blackhole99]

I read where women should eat 21 to 25 grams of fiber daily and a man 30 to 38 grams daily. It just seems like you would have to eat a lot of food to get that much fiber daily. I'm not a big eater so I mainly get my fiber from ground flax seeds, oats and fruit in my smoothie daily. 4 Tbsp. ground flax seeds = about 21 grams of soluble fiber so with the oats and fruit , I'm there already. I have a Vita Mix and that makes it easy to make great smoothies. I make my own oat milk fresh daily using the Vita Mix.

[OKPrincess]

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@butterfly123 wrote:

@ItsME

I don’t want to interrupt, but fruit leather is Fruit Roll Ups.

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I was going to google it since I’ve never heard the term. Interesting. Thanks for posting the information.

[sidsmom]

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@BirkiLady wrote:

@sidsmomIt's not nearly as good for your blood sugars or IBS as a sweet potato. White potatoes are full of starches!  Check out a sweet potato. I eat mine plain. 

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@BirkiLady

A white potato is literally the e.x.a.c.t same as a sweet potato.

It’s just as, if not better, good for you as any potato on the market.

Vilifying the white potato?

Just a Nutritional Urban Myth.

[QueenDanceALot]

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@blackhole99 wrote:

I read where women should eat 21 to 25 grams of fiber daily and a man 30 to 38 grams daily. It just seems like you would have to eat a lot of food to get that much fiber daily. I'm not a big eater so I mainly get my fiber from ground flax seeds, oats and fruit in my smoothie daily. 4 Tbsp. ground flax seeds = about 21 grams of soluble fiber so with the oats and fruit , I'm there already. I have a Vita Mix and that makes it easy to make great smoothies. I make my own oat milk fresh daily using the Vita Mix.

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I like a smoothie, too, but the process does appear to compromise the fiber benefit.  I wouldn't really rely on the smoothie for your daily fiber intake.

I don't find it difficult to get around 80-90 grams of fiber a day.  I do eat a lot, I guess, but it's mostly all whole plant food, and inherently a high fiber way to eat.