Fibre

Want to feel good? Eat fiber. Want to lose weight? Eat fiber. Want to lift your mood? Eat fiber. I'm not talking about taking some Fiber pill or solution. I am saying EAT FOODS HIGH IN FIBER! When you fill your plate with high fiber foods your body will be satisfied. Fiber foods are usually low in calories, and you can't eat more than your fill.

Fiber is in all fruits and vegetables, nuts, grains and seeds. There is absolutely no fiber in any animal product. Meat has no fiber. When you hear the term Fibrous meat, that means it is tough, not that it has fiber in it.

Try to get your fiber from whole, raw foods. The less cooked it is the more fiber is retained. When you buy a packaged, processed food, the fiber in it is pretty much processed out. They then add 'fiber' to raise the fiber content. The added fiber is bulk and lacking in nutrients you would get from the whole food.

When starting to add fiber to your plate you may experience some extra gas (or 'wind' as my Grandma used to say). This is normal and your body will adjust as you continue to add more fiber. In the meantime.....go for a walk outdoors  😀 🍃 🌬

Here are some foods high in fiber:

• Split Peas: 16.3 grams of fiber per cup, cooked.
• Lentils: 15.6 grams per cup, cooked.
• Black Beans: 15 grams per cup, cooked.
• Lima Beans: 13.2 grams per cup, cooked
• Artichokes: 10.3 grams per medium vegetable, cooked.
• Peas: 8.8 grams per cup, cooked.
• Avocados: 7 grams fiber per 100g of avo (approx. 1/2 an avo)
• Broccoli: 5.1 grams per cup, boiled.
• Brussels Sprouts: 4.1 grams per cup, boiled.
• Raspberries: 8 grams per cup, raw.
• Blackberries: 7.6 grams per cup, raw.
• Pears: 5.5 grams per medium fruit, raw. 
• Bran Flakes: 7 grams per cup, raw.
• Whole-Wheat Pasta: 6.3 grams per cup, cooked.
• Pearled barley: 6 grams per cup, cooked.
• Oatmeal: 4 grams per cup, cooked.

For a great resource for high fiber eating check out Full Plate Living at https://fullplateliving.org