09/26/2023
Let's talk about FIBER!!!!! 👊
Haha always makes me think of this movie clip! 🎬
Did you know....🤷♀️
1. A 5 year study found that every 10g increase in daily soluble fiber intake leads to an additional 3.7 % REDUCTION in visceral (aka belly fat!) fat accumulation?
2. Insoluble fiber takes on the bulk of the load energy it comes to modulating healthy blood glucose levels.
3. Insoluble fiber supports FAT LOSS by influencing the mechanoreceptors in your gut that deactivate hunger hormones and trigger satiety!
4. FIBER helps eliminate toxins that can damage your cellular communities and plays a role in removing excess estrogen.
5. The RDA for fiber is only 25g - but that's just to keep you out of a "diseased" state, NOT live optimally! 30-65g a day is OPTIMAL!
Of course increase gradually and drink your WATER so you don't get, well.... backed up! 😆
And just a quick lesson on what the heck is soluble and insoluble fiber?
-SOLUABLE FIBER: Is a type of fiber that combines easily with water in the gut. This type of fiber supports your gut lining, gut bacteria and can have profound impacts on your metabolism!
-INSOLUBLE FIBER: It does NOT readily combine with water, instead if sweeps through the GI tract mostly intact while acting like a "bulking agent". This is what gives 💩 its well, firm shape! It helps you stay full longer! Yay! 😊
Highest sources of SOLUBLE fiber:
Sweet potatoes avocados, Brussel sprouts, pears, black beans, broccoli, apples, flaxseed, nectarines and carrots!
Highest sources of INSOLUBLE fiber:
Berries, beans, lentils, okra, spinach, cocoa, sweet potatoes, whole grains, apples, almonds and walnuts.
https://youtu.be/8uTThzrBYwg?si=PUFWVRuM0MtFRium
