Skip to main content

Fixing your Hormone Problems with Fiber, Part 2



I hope you were inspired by my last post to start incorporating more fiber into your diet. I was inspired enough to write another post to share more helpful tips.

But first, a word of caution. Don’t just buy something because it has “fiber” in the name.  I do not want to specifically denounce any products on the shelves but if it says "fiber" but it’s drizzled with caramel, coated in chocolate, neon colored or something you would otherwise only think of eating on your birthday...it’s way too processed to be considered food! Do not eat it.

What about products labeled as a “Good Source of Fiber” or “High Fiber”?
Many cereals, bread products, granola bars and snacks use nutritional claims for marketing purposes. For a product to claim it is a “good source of fiber” it must contain between 2.5 grams – 4.9 grams of fiber per serving and those labeled as “high fiber” must have at least 5 grams of fiber per serving. To put these numbers in perspective before you pay extra for a food product with one of these claims, here's the fiber in a serving of some common foods:


Apple, 5 grams

Pear, 6 grams

Kiwi, 2 grams

Sweet potato, 4 grams

Broccoli, 3 grams

Black beans, 8 grams per ½ cup

Hummus, 4 grams

More tips to replace foods low in fiber with foods high in fiber: 
  • Bean soup or lentil soup are good lunch options, especially in the winter months and early spring when we may have trouble digesting raw garden salads.
  • Adding two tablespoons of ground flax seeds to your oatmeal adds 4 grams of fiber.
  • Check your “whole grain” bread products for fiber content. Sprouted bread such as Food for Life* brand has 3 grams of fiber per slice and their English muffins have 3 grams of fiber in each half!
  • Choose better cereals by finding the highest fiber and lowest sugars per serving: Nature’s Path* Optimum Slim cereal has 9 grams of fiber and 6 grams of sugars per serving, Kashi* brand Autumn Wheat has 6 grams of fiber with 7 grams of sugars per serving.
  • Anytime you are baking replace 1/2 of the called for all purpose flour with whole spelt flour or whole wheat graham flour, each have four times the amount of fiber of all purpose flour.
  • Use hummus or avocado instead of mayo in sandwiches.
(*I do not receive compensation, financial or otherwise from any of the companies mentioned)

 



                                                                                                                                                                               

Labels:

Popular posts from this blog

Is it Per-Menopause, Menopause or something else?

Did you know peri-menopause can begin as early as age 35?  While menopause is a normal and healthy transition women experience, early peri-menopause symptoms may not be a normal or healthy and can be a sign of imbalances within the body. High levels of inflammation, a low fiber or low protein diet, a high sugar or high cholesterol diet, toxins from your external environment, hormones from the food you eat or hormone-like substances from your skincare, make-up or cleaning products can all contribute to hormone imbalances that cause symptoms mimicking peri-menopause and menopause. Is this happening to you? Are you a woman in your 30s or 40s with any of the following symptoms: Even though you used to have regular cycles, you are now having cycles that can start anywhere between 21 and 40 days apart You are starting to have PMS symptoms a week or two before your period starts You often feel bloated and gassy no matter what you eat You are more irritable or mood
Read more

Top Five Pantry Essentials helped me survive 2016 - will help you thrive in 2017!

Looking to start 2017 on the right foot with a pantry (and freezer) stocked with healthy, time-saving essentials? Look no further...here are my top picks that helped me get through 2016 with ease. 1. Organic Minced Ginger from The Ginger People  - add to smoothies, salad dressings and stir fry in place of fresh ginger root. A smoothie with frozen peaches or mango, carrot juice and lots of ginger really brightens up the morning! 2. Maesri Red Curry Paste  - follow the directions on the can, adding coconut milk to make a simple curry sauce than can be used for vegetables, tofu or rice. This red curry paste is gluten free, Maesri also makes a Yellow Curry Paste that is tasty but not gluten free. 3. Brown Rice Vermicelli  - use the Mamy instant brand available at Stop & Shop or another instant whole grain brown rice noodle because it cooks in 2-3 minutes and then toss the noodles with soy sauce, curry sauce or use in your favorite spring roll or stir fry. 4. Papou's Sp
Read more