Fiber Food

Fiber is what moves us. Without fiber in our food we would be constipated and feel like, well, you know. Our intestines are about 22 feet long. Soluble fiber is needed to push
our food through those 22 feet and out.....   Insoluble fiber is needed to scrub the walls of our intestines. When “gunk” is left in the intestines food hangs up and can’t exit. If food sits in the intestines, it will become toxic. These toxins will be reabsorb into the body if they sit there too long.

If a person is sedentary, the bowels cannot move properly either. Therefore, diet and lifestyle are equally important to healthy bowels.




What is the difference between soluble and insoluble fiber?

Soluble fiber is like a sponge that absorbs and pushes food through the intestines. It attracts water and forms a gel that makes you feel full longer. Great for weight loss!


Insoluble fiber works like a stainless steel pad and cleans the walls of the intestines as it passes through. They do not dissolve in water and speed up the passage of food in the gut.

Together they act as the housekeepers of the intestines. They are equally important. If you aren't used to this "cleansing" effect you might think something is wrong. Keep eating the fiber and your body will adjust. It's a good thing!

 At least 2 - 3 eliminations a day is healthy. What goes in, must come out! A healthy “poop” is the consistency of toothpaste......not solid, not runny. So how often do we eliminate?  The body is meant to eliminate every time we eat.

 I find it funny that if we eliminate what we think is too often we think something is wrong and take a pill. That pill will constipate you so you grab a laxative to help with the constipation. It is a vicious cycle that should be a natural process.


Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

The following recipe is filled with fiber. Cheese from a dairy source would usually contribute to constipation, but this "cheese" only adds more fiber to your diet. Easy to make and so good to eat!

CASHEW CHEESE

Blend the following until very smooth:
1 c raw cashews (1 gram fiber/oz.)
1/3 c lemon juice
1 c water
1⁄2 c olive oil
2T sesame seeds (1 gram fiber/T)
4T Nutritional Yeast flakes *(4 g. fiber/T)
1t onion powder pinch garlic powder
1/4 t celery seed or celery salt
1 to 11⁄2 t of sea salt
When blended, ADD 1⁄2 c. sweet pimentos or roasted red peppers and blend again.

(*You can find Nutritional Yeast or Savory Yeast Flakes at any health foods store.)
Use in lasagna or “mac and cheese” with brown rice noodles for a healthy alternative. Tinkyada brand pasta is best (in US).
NOTE: For nachos, add jalapeno pepper and/or 1 can Ortega chilies. Makes a great enchilada ‘cheese’.

There are approx. 26 grams of fiber in this whole recipe. I don’t recommend eating the whole batch in one sitting! A serving size would be about a 1⁄4 cup with approx. 4 grams of
fiber per serving. Serve with baby carrots for more fiber!