Natural Sources of Fiber to Add to Your Routine
What is Fiber?
Dietary Fiber, sometimes known as bulk or roughage, is essential to the proper functionality of your digestive system. It’s a plant-based nutrient that cannot be entirely broken down by the body. This means that fiber passes through the digestive tract, and it does a lot of work along the way.
There are 2 types of fiber, insoluble and soluble. They differ because soluble fibers can dissolve in water and become a gel-like substance, whereas insoluble fibers remain the same shape while passing through the body. This type of fiber promotes the movement of material through your digestive system, so it can benefit those who struggle with constipation or irregular bowel movements. Soluble fiber nourishes the gut flora that live in your large intestine.
Fiber is important for regulating your GI tract, weight, cholesterol, blood sugar, and elimination of toxins.
Fiber’s role in Detoxification
One role of fiber that is rarely talked about, but so important, is its role in eliminating toxins. One way it does this is by binding to bile and then removing them from the body. Fat-soluble toxins are more likely to be eliminated this way since they will be bound up in bile. Fiber also aids in the elimination heavy metals through directly binding to them and then moving them through the system and out of the body. Other toxins may also bind directly to fiber rather than bile for elimination. Here’s a few of the toxins in our world today that we want to make sure our body is getting rid of and not storing:
- Brominated flame retardants (BFRs and PBDE)
- Heavy metals (cadmium, lead, mercury, arsenic)
- Pesticides and herbicides (glyphosate)
- Plastics (BPA, phthalates, etc.)
- Polycyclic aromatic hydrocarbons (PAH) – air pollution
Our Favorite Fiber Sources…that are paleo friendly!!
- Beets (Insoluble Fiber: 5.4g, Soluble Fiber: 2.4g Serving: ½ cup)
- Apples (Insoluble Fiber: 4.2g, Soluble Fiber: 1.5g, Serving: 1 apple)
- Oranges (Insoluble Fiber: 1.8g, Soluble Fiber: 2.6g, Serving: 1orange)
- Raspberries (Insoluble Fiber: 3.8g, Soluble Fiber: 0.4g, Serving: ½ cup)
- Spinach (Insoluble Fiber: 3.5g, Soluble Fiber: 0.6g, Serving: 100g)
- Blackberries (Insoluble Fiber: 0.7g, Soluble Fiber: 3.1g, Serving: ½ cup)
- Brussel Sprouts (Insoluble Fiber: 1.3g, Soluble Fiber: 2.0g, Serving: ½ cup)
- And the list goes on…green peas, strawberries, sweet potato, zucchini, almonds, flaxseed..etc!
How much Fiber?
Little ones up to six months of age do not need to consume fiber. But when infants head into the second six months of their lives, they’ll work their way up to about 5 grams of fiber per day by age 1. Toddlers, age 1 to 3 years, need a big increase to about 19 grams per day, and then further work their way up to 25 grams per day between the ages of 4 and 8 years. Men who are 50 and younger should consume 38 grams of fiber per day, and men who are 51 and older should consume 30 grams. As for Women, those who are 50 and younger should consume 25 grams per day, while their older counterparts should have 21 grams, according to the Institute of Medicine.
Up Your Children’s Fiber Intake with Bare Necessities Nutrition
Over at Bare Necessities Nutrition, we created a allergy friendly meal that is gluten, dairy, soy, and grain free. If you’re looking for a protein-rich, fiber-packed protein shake for your children, we got you covered. We know it can be challenging to meet the daily intake requirements for fiber. That’s why we included fiber and digestive enzymes in our formulated blends to promote healthy digestion and so much more! Kids think they’re getting a delicious drink, and parents know they’re getting a nutritious meal. Check out our Cocoa Loco Chocolate Shake or Vanilla Bear Shake, your children will surely be pleased!