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EATING ENOUGH FIBER?

Lentils High Fiber Food Lentils High Fiber Food Brussels Sprouts High Fiber FoodChickpeas Garbanzo Beans High Fiber Food Lentils High Fiber Food Brussels Sprouts High Fiber Food

BENEFITS OF A HIGH FIBER DIET

  • Reduced risk of diabetes
  • Reduced rick of cardiovascular disease
  • Reduced risk of cancer
  • IReduced inflammation
  • mproved glycemic control
  • Improved bowel movement
  • Improve immune system
  • Weight loss due to higher satiety


DAILY RECOMMENDATION 

The recommended intake for fiber is around 20 to 35 grams per day. Most Americans only get 15 grams! Diets including highly refined-carbs contain small amounts of fiber, resulting in spikes of energy that are followed by crashes. This makes you feel shaky and irritable. The opposite happens when you have 8 to 15 grams of fiber per meal. the fiber expands your gut, slowing down your digestion and preventing highs and lows. 


WAYS TO GET MORE FIBER

Fiber can be found in many plant-based foods such as fruit, vegetables, whole grains, and many types of beans and lentils. Most high fiber foods are nutritionally dense and low in fat. Fiber rich foods also contain essential nutrients such as folate, carotenoids, and Vitamins A, C, E, and B6. Here are a few other suggestions:

  • Add FiberPasta: Replace white pasta with FiberPasta and use FiberPasta Flour when baking cookies, cakes, bread, you name it! 
  • Spiral It Up: Add grated or spiral vegetables, such as zucchini, carrots, and brussel sprouts. 
  • Beans and More Beans: Jazz up a soup or salad with garbanzo beans, black beans, or lentils. 
  • Smoothies: Boost your smoothies with applies, kale, chia seeds and protein powder. 

INULIN

FiberPasta products are fortified with inulin, a natural fiber derived from the root of the chicory plant. Inulin offers many health benefits and is considered as a pre-biotic “culinary medicine” by nutrition groups.

Multiple studies have been done on inulin and its positive effects. Compared to other forms of fiber, inulin is not digested by the gastrointestinal tract. Because of this, there is very little calorie value or rise in blood sugar. What’s even better is that inulin’s taste is often described as pleasant and slightly sweet!

 In a study published by the American Society for Nutritional Sciences, inulin “possesses several functional and nutritional properties, which may be used to formulate innovative healthy foods for today’s consumers”. This review was based on scientific studies validating the benefits of inulin, including improvements in gut health, satiety, uptake of calcium, immune system function, and constipation.