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Why Fiber is so Important and How to Get Enough

Why Fiber is so Important and How to Get Enough

Fiber is a top priority to health that often gets overlooked. If you want to increase your energy, clear up your skin, and achieve your ideal weight, this article is for you.

A lack of fiber is much too common, and leads to constipation—a top complaint brought to physicians. And, if your body is not detoxifying properly you will feel sluggish, lack energy, have skin flare-ups, and be prone to weight gain.

Did you know that you need 25-35 grams of fiber a day ?

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This can seem like an arduous task if you’re not eating the right foods.

This article will give you an easy blueprint to ensure you get your daily fiber intake in a simple and enjoyable way.

1. Check Food Labels

It is imperative to check your food labels to discover how much fiber is in your food. Often people make poor food choices simply due to lack of awareness of the nutritional contents. Luckily, by law, all foods must be labeled, so you can empower your food choices by becoming aware of how much fiber is in the food you eat.  Check bread, rice, pasta, and all grain-products for fiber content per serving. You want to choose grains that have a minimum of 3 grams of fiber per serving, though it is often easy to find high fiber products with 5 grams per serving or more. Anything less and you know you are eating something stripped of its original nutrients. This is why white-flour based foods have no fiber, and these are the foods associated with weight gain. You need fiber to feel full and to promote healthy bowel movements. If you eat carbohydrates void of fiber, you will not feel as full as you would if the food did have fiber. Food void of fiber can lead to overeating and weight gain. Don’t let this happen to you—make an informed choice by reading labels, and choosing high fiber foods all of the time.

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2. Add Raw Fruit

Fruit is a great wholesome source of fiber and every fruit has roughly 3 grams of fiber. Aim for 3 servings of fruit a day.

3. Add Beans as a Diet Staple

Eating a diet rich in beans is imperative to receiving an adequate amount of daily fiber. One cup of beans has 15 grams of fiber! I suggest adding beans to your salads, or you can get creative with beans by turning them into a bean-burger or blending beans to make a dip such as hummus. Beans are one of the healthiest and easiest way to ensure you reach 25 grams of fiber a day.

4. Eat Your Veggies

Vegetables are also high in fiber and should be a priority to your daily diet. I recommend consuming 3-4 cups of greens a day. An easy way to do this is to make a green smoothie by blending about 2 cups of greens(such as spinach) with a banana and water. Adding a salad as a daily staple will ensure that you are getting 5-7 serving of veggies a day which is necessary to receive the fiber you need and the energy you want.

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5. Consume The Right Bread

If bread is part of your daily diet, be sure to get high-fiber bread. This is one of the easiest ways to increase your fiber intake in. Good quality high fiber breads often have added psyllium, flax and chia seeds—all which enhance the fiber count to about 5 grams of fiber per slice. If you are going to choose bread, choose wisely—aim for 5 grams of fiber per slice, and you will easily make your daily fiber quota

With these 5 tips in place, let’s look at a daily menu, and discover how easily you can get 25 grams of fiber in a day through food (no supplements required!)

Start the day with a slice of high fiber bread, an apple, and a tablespoon of pure nut butter. Right there, you have consumed 9 grams of fiber. Have a fruit for a snack ( 3 grams of fiber), add 1/2 cup of beans to your lunch (which can be soup or a salad), and you have another 10 grams of fiber just for lunch. Have a green smoothie as a late afternoon snack ( another 5 grams of fiber) and you are already at 27 grams of fiber, and we haven’t even reached dinner time! If you have a dinner with salad, a high fiber grain such as quinoa with some fish or chicken breast, you are well on your way to reaching 35 grams of fiber!

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As you can see, when you are smart about how you plan your day, it is easy and practical to reach the recommended daily fiber intake without any supplements or pills.

As you increase your fiber intake, be sure to drink plenty of water, which is important for the fiber to be absorbed and released from your system, helping with the detoxification process. When your body is fed right, and has the ability to detoxify on a daily basis, you will have more energy, clearer skin, and reach your ideal weight with ease.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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