“Nothing Looks Good As Healthy Feels”
I’ve read it a lot of times but, I never quite got it until recently.
In the past, people looked at me as someone who looked physically “okay”, not big, not small, just right. The funny thing was, on the inside, I never felt it. For someone who looked okay, who didn’t look like having health issues and who was very active, my blood pressure was never stable. Most times it was on the high side (Stage 1 Hypertension). I always questioned myself, why? My life completely changed when I understood that working out and exercise is not the only solution. I learned the key to total wellness was nutrition with correct supplementation. So what did I eat or add to my diet that changed? FIBER!
What is Fiber?
First, Let me tell you what FIBER as lifted from Health Guide.
Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.
Fiber comes in two varieties: insoluble and soluble.
Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.
Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.
Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
My Story: How Fiber Changed Me
Like any typical Filipino middle-class home, I grew up eating white rice for breakfast lunch and dinner, with one or two viands of a protein dish and dessert—processed cakes and sweets. There was a vegetable dish, but it was not a priority to consume it. To appease the parents, I would eat maybe one to two spoons-full of what was on the table. That’s pretty much the story until I had kids and they too ate the way I did. With a medical history of High Blood Pressure and Diabetes, my unbalanced lifestyle took its toll on me. My weight, even though I was exercising excessively, was increasing. My blood pressure became more erratic. I was not happy with how I was aging. Ultimately, my goal was not to be sick the same way my parents were so I had to be honest with myself. All these “Whys” came up:
- Why was my weight increasing faster than my age?
- Why was I not going to the bathroom regularly?
- Why was my blood pressure getting worse (despite increasing exercise time)
- Why were days I feel lethargic?
One Simple Change
I took on this transformation program 2 yrs ago that made me understand my body and really commit to sustainable change. One significant and simple change was adding FIBER to my daily eating. Until now, post-program, with Fiber visible in my every meal, I have seen a remarkable change in me. Weight was a result and I am very happy that I did lose the unwanted pounds. But more than that it’s the energy, the lightness, and alertness that has improved 100%. The best result of all: I feel my gut has healed and my skin allergies have subsided.
Adding Fiber doesn’t have to be an ordeal. Here are 4 simple ways I started with:
- Make sure to have fiber for breakfast. For this, I sought out a reliable Fiber Supplement with high fiber content and sprinkle on my bread, oats, or shake.
- A shift from anything white to brown or black. For my rice, I now eat only brown, red, or black (black has the highest fiber count); or replace it with quinoa. For my bread, I only eat it with at least 60% whole wheat instead of white.
- Add beans — red, kidney or white have loads of fiber and plant protein too!
- Reach out for fruits that are high in fiber instead of eating processed store-bought sweets or desserts,— Strawberries, Blueberries, Mango (eat only one cheek), An apple, to name a few.
Here’s a video I posted last January 2020 on how to quickly add fiber to your diet.
Fiber is good but It’s Not A Magic Pill
Do not get me wrong. Adding Fiber to your dietary requirements won’t solve your problems or won’t transform you. I certainly did more than just that. Fiber was only part of the equation and added to my regular exercise, portion control in every meal, and cutting down significantly red meat, and processed food in my diet.
Let’s Look At The Benefits of Fiber:
image from Bob Mills
How Much Fiber Do I Need?
Image from: Get Healthy U
Imagine If
By understanding the real benefits of Fiber and taking baby steps to add it to your daily diet, will lead you to that boost of energy, help you feel lighter, stronger, and lose unwanted pounds. That’ll be awesome, right? Adding Fiber does not have to be difficult. To start, take any of the tips I gave above. However, it doesn’t just take one meal. To be successful in anything, it takes consistency and dedication to stick to your goals. Eventually, it becomes a good health habit and part of your lifestyle.
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