{"id":369,"date":"2017-01-07T20:29:46","date_gmt":"2017-01-07T20:29:46","guid":{"rendered":"http:\/\/www.doctormomx4.com\/?p=369"},"modified":"2017-01-07T20:29:46","modified_gmt":"2017-01-07T20:29:46","slug":"living-healthy-in-an-unhealthy-world-healthy-eating-part-2","status":"publish","type":"post","link":"https:\/\/www.doctormomx4.com\/?p=369","title":{"rendered":"Living Healthy in an Unhealthy World (Healthy Eating – Part 2)"},"content":{"rendered":"
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THE BENEFITS OF FIBER<\/div>\n
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One rule of healthy eating is to get enough fiber in your diet. \u00a0Doing this one thing can lower your chances of developing diabetes, as well as heart disease and stroke. \u00a0Adequate fiber also helps prevent constipation\u00a0and hemorrhoids\u2026..2 things that nobody wants! \u00a0While most Americans get an average of 12-15 gms daily, the recommended amount is 25 – 30 grams a day! \u00a0(Asians do much better and get about triple that amount daily)<\/p>\n

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All fiber is not the same.\u00a0 In the last blog it was mentioned that eating natural and unprocessed food is healthy. \u00a0Well, some processed foods add fiber that is man made\u00a0(from wood pulp or arthropod shells) \u00a0This is functional fiber\u2026.and it can make your stomach hurt. \u00a0Anyone who has had too many fiber one bars will attest to this. \u00a0It is best to keep to natural dietary fiber, of which there are 2 types. \u00a0Soluble and insoluble, both of which are healthy.<\/p>\n

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Soluble fiber dissolves in water and\u00a0 consists of carbohydrates present in foods like barley, fruit, legumes, oats, etc. \u00a0You get the picture. \u00a0It is the soluble fiber that can lower one\u2019s risk of stroke and heart disease by up to 50%.<\/p>\n

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Insoluble fiber is made up of plant cell walls and will not dissolve. \u00a0It can be found in grains such as wheat and rye. \u00a0Wheat bran is a good example of an insoluble fiber<\/p>\n

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You can determine how much fiber is in a serving of a food item from the nutritional label on the package. \u00a0If it is a whole food you can look up the fiber count. \u00a0For instance, a medium apple with skin has 4.4 grams and 1 cup of prunes has 12.4 grams. \u00a0A cup of peas has 8.8 grams but a cup of green beans has only 4.0 grams. \u00a0A cup of beans, however, may have from 11 to 14 grams!<\/p>\n

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So the next time you go grocery shopping, take\u00a0a few extra minutes to look at the fiber content of some of your favorite foods. \u00a0Do a fiber count for a couple of days to see how close you are getting to that recommended 20 – 35 grams. \u00a0If you are not eating much fiber at all, then build up slowly. \u00a0I would not recommend going from 10 grams to 35 grams overnight. \u00a0Do it slowly\u2026but do it and you will\u00a0be on your way to a healthier lifestyle!<\/div>\n","protected":false},"excerpt":{"rendered":"

THE BENEFITS OF FIBER One rule of healthy eating is to get enough fiber in your diet. \u00a0Doing this one thing can lower your chances of developing diabetes, as well as heart disease and stroke. \u00a0Adequate fiber also helps prevent constipation\u00a0and hemorrhoids\u2026..2 things that nobody wants! \u00a0While most Americans get an average of 12-15 gms […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-369","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p5WySj-5X","jetpack_likes_enabled":true,"jetpack-related-posts":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts\/369","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=369"}],"version-history":[{"count":6,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts\/369\/revisions"}],"predecessor-version":[{"id":377,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=\/wp\/v2\/posts\/369\/revisions\/377"}],"wp:attachment":[{"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.doctormomx4.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}