Statistics show that latinos living in the U.S. live at least 2 years longer, on average, than both white and black men and women.

 

This is despite having less education, a higher poverty rate, worse access to health care, the lowest rates of health screening and counseling, and poorest levels of blood pressure and blood sugar control. (NutritionFacts.org)

 

Based on the research, Dr. Greger concludes that one of the main reasons is likely…

 

BEANS.

 

Note: There is evidence to negate theories, such as inaccurate statistics or that it’s just genetic. Plus, a diet high in bean consumption makes sense.

 

The healthiest and longest living populations in the world (the Blue Zones) all include beans as a staple in their diet.

 

Beans are an excellent source of fiber, plant-based protein, complex carbohydrates (the kind that give a slow and steady release of energy rather than a spike in blood sugar as you get from refined carbohydrates like white bread), and many important nutrients.

 

Dr. Greger recommends consuming three ½ cup servings per day!

 

I realize this is not practical for most (even for me!) so I suggest striving for at least a ½ cup serving of beans, lentils or peas daily, which is in line with the Blue Zone Food Guidelines.

 

If you avoid beans because they give you gas, try these tips:

 

• Buy fresh beans. If cooking dry beans, the fresher the better. Older ones may not soften fully when cooking, and will be harder to digest.
• Start low and go slow. Start by incorporating just 2 tablespoons to your daily diet then gradually increase up to ½ a cup a day. Beans are high in fiber, but like I said in my post all about fiber, you need to gradually give your body time to get used to more fiber.
• Choose easier-to-digest legumes. Start with varieties that are easier to digest such as lentils, mung beans, adzuki beans (my favorite!), and black eyed peas.
• Opt for blended beans. Enjoy hummus and other bean dips — try this white bean and toasted almond dip which is my favorite! Also try this black bean smoothie, which is honestly delicious! When blended, your body needs to do less work to digest the beans.
• Soak overnight (or longer). How you cook them is also important – soak at least 12 hours (except for lentils) and rinse well before cooking. Some beans you can soak for up to two days, just rinse and add fresh water periodically, or try sprouting your legumes.
• Cook with kombu seaweed. Adding a piece of kombu seaweed, bay leaves, and a few pinches of cumin when cooking will help break down the beans and make them easier to digest, without affecting the taste. Trust me — they won’t taste like seaweed!
• Cook your beans until they are quite soft. The softer the beans, the easier for your body to digest, thus resulting in less gas. Using a pressure cooker or Instapot helps.
• Make sure you’re in a relaxed state before eating. Eating while stressed or anxious is the worst for digestion. Simply take a few deep breaths before starting your meal to switch from “fight or flight” mode to “rest and digest” mode.
• Chew well. Digestion starts in your mouth so this is one of the most important steps to reducing gas, which is caused when your body has trouble breaking them down. It’s so important that I wrote an entire post about chewing.
• Don’t overeat. Don’t eat too many beans at one sitting (½ cup cooked is the limit), and don’t overeat in general.

Note: Each person’s body is unique so experiment with these different tips and see which ones work best for you. Also, if these things don’t help, then you likely have impaired digestion that first needs to be addressed.

 

If you want help with your digestive issues, send me a message via my contact form and we can schedule a free discovery session to discuss what might be causing your gas, bloating and digestive distress.

References and Additional Reading:

Beans Instead of Beef? Here Are 5 Recipes That Prove It’s Easy and Delicious, Choose Veg

How to Cook and De-gas Beans in Your Instant Pot, Frugal Farm Wife

Blue Zone Food Guidelines, Blue Zones

Legumes: Good or Bad?, Healthline

Paleo Diet Bean Myth: Beans Are Bad for You, Elegant Beans

What’s the Secret to Latino Longevity, Dr. Greger

The 9 Healthiest Beans and Legumes You Can Eat, Healthline

 

Chia seeds are one of the best food-sources of fiber to help with digestion, and preventing or relieving constipation.

 

I’ve talked about it before, but I’ll say it again — FIBER is one of the most critical “nutrients” that most people are deficient in.

 

The majority of Americans (and I’m sure Iraqis) are consuming way more protein than their body actually needs, and especially too much from animal products. Yet, protein is what most people are concerned about when they’re planning a meal.

 

True, protein (good quality protein to be more specific) is super important for our health and energy.

 

However, less than 3% of Americans are actually deficient in protein, while 97% are deficient in fiber!

 

And both too much protein, and too little fiber can also have a massive negative impact on one’s health. I’ll talk more about protein in upcoming posts.

 

If 97% of Americans are deficient in fiber, it’s likely that you might be!

 

We need to start worrying more about the fiber content of our meals! The minimum target is at least 25-30 grams of fiber per day, but some experts recommend at least 40 grams so that is what I strive for. But you want to slowly increase your intake.

 

Deficiency in fiber leads to increased risk of certain cancers, esp. colorectal and breast cancer, increased risk of diabetes, as well as increased risk of most chronic illness (due to increased inflammation in the body, hormonal imbalance, impaired detoxification, and lack of nourishment for your “good” gut bacteria (remember: 70-80% of your immune cells reside in your GI tract, thus the health of your microbiome is strongly linked to your overall health, as well as energy).

 

To learn more about flaxseeds and the importance of fiber, check out the following posts I wrote:

• Fiber: What you need to know + how to get enough
• The amazing benefits of just 1 Tbsp of FLAX SEEDS a day + recipes ideas

 

While flax is one of the most amazing foods and sources of fiber, chia seeds are pretty awesome as well. Chia actually contains more fiber than flax, and have a slightly different nutrient profile, as do all seeds, which is why it’s recommended to include a variety of seeds in your diet.

 

1 ounce of chia seeds (~3 tablespoons) has 11 grams of fiber.

1 ounce of flaxseeds (~3 tablespoons) has 8 grams of fiber.

 

Both are amazing additions to one’s diet. I always include at least a tablespoon of ground flax in my daily diet, but I also love to add chia to my breakfast and desserts (and use it as a natural fiber “supplement” to prevent constipation when I’m eating too much Kurdish food).

 

Here are a few of my favorite ways to use chia seeds:

 

• Chia pudding → Here’s a basic chia pudding recipe to start with. But you can experiment by mixing a 1:3 ratio of chia seeds to liquid (I love it with cashew milk) and let sit for at least 20 minutes, but ideally one hour, or overnight.
• Overnight oats (or regular oatmeal) → Try peanut butter overnight oats, banana nut overnight oats, chocolate chia overnight oats, or make your own creation!
• Chia jam → try this mixed berry chia jam recipe, or make some wild blueberry chia seed compote (and use with the PB&J chia pudding serving suggestion, or on top of warm oatmeal).
• Energy bites → Try these peanut butter cup energy bites (using dates), or for those who aren’t a fan of dates try these chocolate chia seed energy balls using raw honey (and to make them dairy-free use Enjoy Life chocolate chips).
• Agua fresca → Try this basic chia fresca with lime and honey, this hibiscus chia fresca, or add some chia seeds to this delicious ginger mint lemonade (I love this lemonade recipe, but I use it to flavor my water so the flavor is not as strong).
• Smoothies → I love to add a tablespoon of chia seeds to my green smoothie, but you could add to any smoothie recipe for a nutrient and fiber boost.

I recently listened to an interview by Drs. Dean and Ayesha Sherzai, MDs, on the Food Revolution Network, titled: Simple Strategies You Can Use to Prevent Alzheimer’s & Dementia.

 

And the same lifestyle choices that will prevent alzheimer’s and other forms of dementia later in life, will also optimize our mental clarity and brain function in the here and now.

 

In last week’s post I shared their list of the top 20 foods for brain health.  This week I want to share the 5 things that impact the health of your brain most (beyond just good nutrition), and contribute to either cognitive decline or enhanced brain health.

 

Did you know that in your late 20s/early 30s cognitive brain function starts to markedly decline? But fortunately, you have the power to prevent that. With the right lifestyle habits you can maintain and even improve your brain function as your age.

 

And 90% of alzheimer’s cases are actually preventable with simple changes to diet and lifestyle, starting now, regardless of your age.

 

Drs. Sherzai shared that “when given the right environment the body starts healing itself so it’s never too late to make changes to your lifestyle and reverse damage to the brain (in early stages, pre-dementia, mild cognitive impairment). But once the brain is all out alzheimer’s there is no way to cure it.

 

Some of the greatest risk factors for alzheimer’s and dementia are: smoking, alcohol abuse, and head trauma. But beyond that, here are 5 keys to optimal brain health and brain function.

 

1. Eat a whole foods plant-based diet, low in saturated fat & refined sugar/high glycemic foods.

 

Fiber is one of the most important things for brain health. Three of the best nutrient dense foods to eat on a regular basis to get lots of fiber (as well as other important nutrients for the brain) are beans, greens and berries! But you’ll get plenty of fiber simply from following a whole foods plant-based, or plant-strong diet.

 

A note about fat: The only type of fat that the brain needs constantly is omega 3 fatty acids, which on a plant-based diet you can get from nuts and seeds (esp. chia seeds and flax seeds), from greens, or an algae based DHA omega 3. They suggest adding at least 1-2 tablespoon of flax to meals per day and one handful of nuts per day (which as I’ve explained in previous posts it a great habit for overall health — if you take care of the health of your brain, you’ve taken care of your whole body). They like to supplement with an omega 3 DHA/EPA supplement for assurance, and shared that getting at least 250 mg of DHA per day is enough.

2. Move more throughout the day & include strenuous exercise that gets your heart pumping.

 

People who exercise actually grow their brain.

 

Of the 5 things that affect brain health (nutrition, exercise, sleep, stress, and mental activity), three of them create the environment, which has to be conducive for brain growth and connectivity and the other two (exercise and mental activity) actually make those connections.

 

This means…good nutrition, deep sleep and stress reduction are not enough on their own. They need to be coupled with physical & mental exercise.

 

While people start losing brain cells after about age 25, multiple studies show that people who exercise actually grow their brain — but it has to be aerobic exercise where you get tired.

 

Dean Sherzai: “You gotta get tired, you gotta get short of breath. 25 minutes, 5 days a week of real significant exercise.” This has been shown to significantly reduce your risk of dementia, and esp. alzheimer’s by more than 40%! For example, 20 minutes of brisk walking per day was shown to reduce one’s chance of getting alzheimer’s by 43%!

 

Dean also shared that “one of the best things that you can do is early morning brisk walks in daylight” as you’ll be supporting your sleep cycles by getting light first thing in the morning, you’ll take care of your Vitamin D (also important for brain health), and you’ll take care of getting strenuous exercise.

 

The other thing you can do that’s really helpful is leg exercises. A study showed that people who have bigger leg muscles actually have a bigger brain.

 

Ayesha Sherzai: “Sedentary activity is almost the new smoking. If people exercise say 20-30 minutes in the morning and then they have a desk job and they sit for about 6 to 8 hours, they actually negate all that exercise they did earlier in the morning.”

 

So the goal is to stand up and move around every hour!

 

And exercise is not just important for preventing dementia, but also for optimizing your mental sharpness, clarity and creativity right now!

 

Dean: “The one thing, more than anything that we’ve seen that got rid of brain fog…is when they started exercise, because it gets a flow of blood to the brain, and a flow of BDNF (brain derived neurotrophic factor – which is the juice that creates those brain connections). Exercise is one of the best things you can do to get rid of brain fog.”

3. Get deep restorative sleep, through good sleep hygiene habits

 

Deep sleep detoxes the brain every single night, and recollates all of your memories.

 

Deep restorative sleep is also the best way to enhance your brain’s creative centers.

 

But don’t rely on sleeping pills as you can’t actually improve the quality of sleep with medicine because you might not be going through all the sleep cycles.

 

Instead, focus on improving your sleep hygiene (the good habits needed for deep sleep).

 

One tip from Ayesha: if you have running thoughts when you get into bed that keep you from falling asleep, get up out of bed, go to another room and write them down in a journal/on a piece of paper. You want to get up and sit elsewhere, not in your bed, so that the bed does not become a place that instigates the thinking process.

 

She also shared that you need over 6 months to a year to slowly work towards optimal sleep hygiene so you can improve your sleep. It seems like a long time but she says that it’s the most important investment you’ll ever make because those 8 hours are literally rebuilding your brain.

 

If you struggle with sleep I highly recommend reading the book, Sleep Smarter.

 

4. Manage your Stress 

Drs. Sherzai shared that “a lifetime of anxiety is one of the biggest drivers of cognitive decline.”

 

Do things to treat chronic stress functionally, not just pharmaceutically because that only hides it.

One of the best ways to manage chronic stress is to develop a meditation practice, which like good sleep hygiene, takes time to master so don’t be frustrated when you start. Learning to meditate is like anything else, it takes practice and time. It can take a year to work towards attaining an optimal meditative state but like good sleep hygiene, it’s an excellent investment of your time.

 

5. Do challenging mental activities

Unfortunately they shared that games like sudoku are not enough. 

They suggest keeping your mind challenged with complex real life activities such as playing music, learning to dance, learning a new language, taking courses, or leading projects and volunteering. These activities will build the connections between our brain cells better than anything else and reduce the chance of developing dementia by as much as 40%!

Bottom Line

Focus on making positive lifestyle changes in the following 5 areas, which you can remember with Team Sherzai’s acronym: NEURO.

Nutrition –> eat a whole foods, plant-based diet, low in saturated fat & low in refined sugars and carbohydrates; eat lots of beans, greens and berries

Exercise –> move throughout the day, with at least 25 minutes of strenous exercise 5 days/week that gets your heart pumping

Unwind –> learn to manage your stress; commit to developing a meditation practice (the key word being “practice” — it takes practice to master it, so be patient)

Restorative Sleep –> develop good sleep hygeine habits; I recommend reading the book Sleep Smarter or start with these 21 tips for better sleep

Optimize –> get optimal social and cognitive engagement and challenge, strenthen your social network, and find a challenging activity you love to practice regularly such as learning a language, playing an instrument, or taking a challenging course.

If you want more brain heatlh tips from Team Sherzai check out their website: Team Sherzai

I talked last week about fiber, and shared that you should be aiming for 40 grams of fiber per day (or slowly working up to that amount).

The best way to get that 40 grams/day is to start your day with a high-fiber breakfast. This will also set you up for a more energetic and productive day as you’ll be much more likely to have steady energy and satiety throughout your morning and the rest of your day.

1. Add high-fiber fruit and seeds to your oatmeal (or quinoa porridge)

 

Best oat options:

• Yes, oats can help lower cholesterol. They contain a special type of fiber called beta-glucan, but it’s best to choose rolled oats or steel cut oats over instant oats (which have less fiber). Watch this video to learn What Happens to Body When You Eat Oatmeal Every Day!
• Avoid Quaker’s oats and buy only organic oats. Check out this list to see the results of glyphosate testing in common brands of oats (Bob’s Red Mill is a good brand). Glyphosate is the active ingredient in Roundup weed killer and it has been found in most samples of conventional, and even in some organic oats — it’s believed to be linked to cancer and other diseases, and has been patented as an antibiotic so it can disrupt the healthy bacteria in your gut, which are so essential for optimal health.
• Fiber content of oats: 5 grams fiber in ¼ cup dry steel-cut oats, 4 grams fiber in ½ cup dry rolled oats, 3 grams fiber in ½ cup instant oats

 

Best fruit options:

• Berries are among the most nutrient dense fruits (and recommended to be eaten daily for brain health), and they are also considered a high fiber fruit. Raspberries win the fiber race at 4 grams of fiber per ½ cup, and luckily they’re also delicious with oatmeal (I always keep a bag of frozen raspberries in my freezer).
• Apples are also high in fiber, and by cooking them (with the skin on) the pectin fiber is released and more easily available to feed the good gut bacteria in your gut. Try making stewed apples and add 2 spoonfuls to your oatmeal. See my post “3 Tips for a Healthy Microbiome” to learn how to make stewed apples.
• Other high-fiber fruit to add to your oats: pears, pomegranates, bananas, apricots, cherries, persimmons, and certain tropical fruits including passion fruit, guava and mango. (1)

 

Best nut and seed options (2):

All nuts and seeds will give you fiber and go great in oatmeal, either whole or ground, but here’s the top 6, in order, with highest fiber content by weight:

• #1 Chia seeds (whole or ground) → 5 grams of fiber per tablespoon!
• #2 Flax seeds (ground) → chia and flax both contain lignans as well which have powerful anti-cancer effects, but flax has 3x more lignans than chia seeds so I try to always have a tablespoon a day.
• #3 Pumpkin seeds → also a great source of magnesium, a mineral most people are deficient in
• #4 Dried Coconut → tip: toast unsweetened coconut flakes to give added flavor
• #5 Sesame Seeds → tip: try grinding toasted sesame seeds in a spice grinder then mixing into your oatmeal (this is another of my new favorite oatmeal mix-ins)
• #6 Almonds → tip: consider adding a dollop or drizzle of almond butter on top of your oatmeal (it’s my new favorite topping!)

My favorite oatmeal combo at the moment (adapted from a pre-workout recipe by Maddie Lymburner):

Ingredient to cook with oats:

• ½ cup rolled oats (though Maddie used instant to make this oatmeal an easily digestible pre-workout meal) = 4 grams fiber
• 2 Tbsps ground seeds (For taste I love the combo from Maddie’s video of 1 tbsp toasted sesame seeds (1 gram fiber) + 1 Tbsp raw sunflower seeds (1 gram fiber), and for variety of nutrients I rotate with 1 tbsp ground flax + 1 tbsp ground pumpkin seeds
• ½ cup non-GMO soymilk + ½ cup water (or I sometimes sub for homemade cashew milk lightly sweetened with dates) = 1-2 grams fiber (Soy has been shown to significantly reduce the risk of breast cancer and help breast cancer patients fight off cancer as well, but its recommended to only consume non-GMO soy as GMO soy can end up leading to gut permeability issues)
• ½ tsp ceylon cinnamon powder = .5 gram fiber
• ½ tsp organic pure vanilla extract.

A note about grinding seeds, esp. flax seeds: First off, it’s best to keep raw seeds in the refrigerator or freezer for longer shelf life, esp. flax seeds. I use a basic spice/coffee grinder to quickly turn my seeds into a powder and you can make a large batch and keep it in the fridge for a few weeks at a time. For flax seeds in particular you always want to buy whole ones and grind yourself, keep in the fridge and use within 3-4 days of grinding for maximum freshness (or I’ve read that ground flax can keep up to 6 months in the freezer — but I feel freshly ground is better; and the whole flax seeds can be kept up to a year in the freezer) — the oils in flax will easily be oxidized when exposed to air, heat and/or light which leads to rancid oil and rancid oil will be full of free radicals, which are rogue molecules that bombard and destroy your healthy cells. This is why I prefer to buy sprouted ground flaxseed (affiliate link) which are MUCH more shelf stable and in my opinion taste better because it has a nuttier flavor.

Oatmeal toppings:

• 1 small/medium banana, sliced = 3 grams fiber
• ½ cup red raspberries to put on top = 4 grams fiber
• 1 large spoonful of homemade almond butter (with cinnamon, vanilla and a tad maple syrup) = 2-3 grams fiber
• Extra non-GMO soy milk (or other milk alternative)

Total fiber = 16-18 grams

2. Add avocado to a smoothie & make it into a high-fiber smoothie bowl

• In addition to being a healthy fat, avocado is actually a very high-fiber fruit (with an average of 13 grams of fiber per fruit, depending on its size), AND it goes great mixed into smoothies to thicken them up for a smoothie bowl. Just add a 1/4-1/3 an avocado per serving.
• I think smoothie bowls are better than smoothies because you can add other high-fiber toppings like any of the high-fiber fruits and it feels more like you’re eating a meal + you are forced to chew so you’ll likely digest the smoothie better than if you just guzzled it down from a glass. I love to sprinkle this sprouted ground flaxseed (affiliate link) on my smoothie bowls. Just one tablespoon a day of flax seed can significantly reduce the risk of breast cancer.
• Try making my go-to-green smoothie with less water and avocado added to make it into a smoothie bowl. Or try this Super Green Smoothie Bowl Recipe by Minimalist Baker (whose recipes I love!)

 

3. Have beans for breakfast

Beans are super high in fiber (8 grams in 1/2 cup black beans for example) and part of Dr. Greger’s Daily Dozen (author of How Not to Die) and Dr. Fuhrman’s G-BOMBS. They are a very important part of a healthy longevity lifestyle. All blue zone populations include beans in their diets.

 

Try this black bean chocolate smoothie. You will be surprised how delicious it tastes! It also contains frozen cauliflower which you won’t taste at all either! It’s not only high-fiber, but also high-protein (without even needing protein powder). And since the beans are blended they are less likely to cause gas, as long as you make sure to also “chew” your smoothie as chewing is the first step to good digestion — I like to sprinkle on some cacao nibs to make it easier to chew.

 

4. Make chia pudding → Try the recipe below.

 

Very Berry Chia Pudding

Ingredients (for 2 servings):

1 cup unsweetened vanilla almond, cashew, or non-GMO soy milk

2 tbsp ground chia seeds

½  cup raspberries*, chopped

¼  cup blueberries*, chopped

Note: If you don’t have fresh, you can use any type of frozen berries, I love to keep frozen red raspberries and wild blueberries in my freezer when possible (I like the taste of wild blueberries more, but they are also higher in antioxidants than regular blueberries).

 

Directions:

Mix all ingredients, put in the fridge and wait at least 4 hours for the chia seeds to fully soak, or up to 12 hours. It’s best to prepare before you go to bed to have ready in the AM.

 

5. Sip on Chia fresca → something light to slowly increase your fiber intake

 

If you’re not much of a breakfast person, or you’re currently not consuming much fiber, you’ll want to try starting your day by sipping on (and chewing) some chia fresca. Chia is also especially great for relieving constipation. You could even toss a few red raspberries into it for added flavor.

 

You can see how starting your day with a high-fiber breakfast (regardless of what time you “break your fast”) will make it much easier to get 40 grams of fiber per day. Just remember, slowly increase from where you’re at now.

Your Action Step:

Choose just one high-fiber fruit or seed to start adding to your current breakfast, or try out one of the recipes I’ve shared.

References:

1. 17 High Fiber Fruits to Add to Your Diet, Very Well Fit

2.  Top 10 Nuts and Seeds Highest in Fiber, My Food Data

What is fiber and where can you find it?

Fiber is the key to a healthy diet.  And it’s one of the most critical “nutrients” that most people aren’t getting enough of.

Dietary fiber is the part of plant-based foods (i.e. whole fruits, vegetables, beans, nuts, seeds, and whole grains) that mostly passes through your digestive system without breaking down or being digested.

 

That means it’s not contributing energy in the form of calories but through its role in the body, helping with the regular excretion of waste and nourishing the good bacteria in your gut, fiber indirectly helps use to have more energy, a better mood, and better overall health.

There is no fiber in any animal products (e.g. meat, dairy, eggs). Fiber only comes from plant-based foods.

 

There are two categories of fiber: soluble and insoluble. Most plant foods contain both type of fiber, and both are important for your health. In general, if you’re eating a plant-strong diet with a variety of different plants foods you don’t need to worry about the different. However, if you want to learn more about the difference between soluble and insoluble fiber I recommend this article from Heathline.

 

Why is fiber SO important?

 

Fiber is good for just about EVERYTHING. If you aren’t getting enough fiber, then you’re increasing your chances of getting cancer, heart disease, digestive problems, and even of premature death.

 

Fiber helps your body get rid of the bad stuff and also actively nurtures the good bacteria in your gut which helps to improve mood, lower cholesterol and blood pressure, helps with weight control, boosts your immunity and reduces the risk of all kinds of chronic disease (e.g. heart disease, type 2 diabetes, certain types of cancer), and more. (1)

 

• Fiber nurtures the “good” bacteria in your gut.  Diets rich in fiber promote a gut microbiome full of diversity that in turn keeps us healthy. Having insufficient “good” gut bacteria is at the root of most ailments. Eating a complex carbohydrate-rich, plant-based diet, full of dietary fiber and with a low glycemic load will feed your microbiome. What you’re feeding your gut bacteria can directly affect your mood, your weight, and overall health. (1,2)

• Is critical for hormone balance and detoxification. Fiber rids our system of excess toxins and hormones. Without adequate fiber, excess hormones and chemicals are continuously reabsorbed back into our bloodstream, which causes many problems. For many women, when they increase fiber intake their menstrual cramps get better, funny moods get better, infertility gets resolved, and more. How it works is that our liver filters our blood pulling out things that don’t belong there like excess estrogens and testosterones, then it sends those into the bile duct, where they go into the intestinal tract and get attached to fiber. The fiber carries those undesirables out of the body with waste. But, if your lunch was an animal product without fiber, then the excess will be reabsorbed into the bloodstream and go back to the liver, and the process will repeat (circulating from the intestines to the liver). Fiber breaks this cycle! By the way, if you’re consuming a lot of cheese and/or beef produced with growth hormones, you are most likely consuming excess estrogen and you definitely want to be sure you’re getting enough fiber. (3)

• Can make you feel happier.  A high fiber intake can actually help reduce the risk of depression. A study published in Nutrition looking at data from the National Health and Nutrition Examination Survey (NHANES) and found that those who ate at least 21 grams of fiber per day were less likely to show depressive symptoms compared with those who consumed less fiber. So eating more plant foods, which are naturally rich in fiber could actually make you feel happier. This links to the fact that fiber nourishes your good gut bacteria because your gut actually produces a lot of your body’s serotonin, the feel good hormone.  (1)

• Fights inflammation. Chronic inflammation is also at the core of most chronic disease. Fiber also has anti-inflammatory effects. Animal foods have pro-inflammatory effects linked to dementia and heart disease, while fiber has anti-inflammatory effects. (5)

• Helps with weight loss & weight management. While animal food consumption makes you crave more food, fiber makes you not crave more food. How it works is that fiber triggers the stretch receptors in your stomach thus making you feel full so you end up eating less. But it does more than that. Eating fiber rich foods will keep you feeling full so you end up eating less, but it also helps you lose weight by feeding your good gut bacteria (with prebiotic fiber), which then nourish the cells that line your intestinal tract and those cells are then triggered to produce hormones that actually diminish appetite and improve satiety (the feeling of being full). It also gives you a steadier rise and flow in blood sugar which helps with weight loss as well as preventing or reversing diabetes. (1)

 

• Helps control blood sugar and reduce diabetes. As I just mentioned, fiber can help regulate blood sugar, so for those with white rice as a staple in their diet, pairing the white rice with beans really improves blood sugar control. And even if you don’t have any concern about diabetes, having more steady blood sugar throughout the day will help you feel better and have more energy, and including more beans in your diet is proven to contribute to longevity; it’s included in the diets of all 5 blue zone populations.

• Keeps you regular. Got constipation? This is a pretty sure sign that you’re in need of more fiber in your diet! However, you need to be sure you’re getting enough soluble fiber which forms a gel in the digestive tract increases the water content of your stool, thus having a laxative effect. Good examples are chia seeds and psyllium. And other types of fiber, such as sorbitol (found in prunes), have a laxative effect by drawing water into the colon. (4)

• Lowers your risk of certain cancers (esp. Colorectal and breast cancer). Every 10 grams of dietary fiber that someone adds to their diet cuts the likelihood of having a polyp (pre-cancerous growth) by about 9% (according to a meta-analysis published in gastroenterology, looking at 20 different studies). A study also found that a high fiber diet during adolescence has been linked to a lowered risk of breast cancer in adulthood. Soluble fiber in particular has been found to absorb excess cholesterol and steroid hormones (one of which is estrogen) — you want to have healthy lower estrogen levels in one’s reproductive years, because a high level of estrogen is linked to an increased risk of breast cancer. And most breast cancer tumors, their growth is fueled by estrogen. By eating a fiber rich diet you’ll be getting just the right amount of estrogen that you’re body needs and getting rid of the rest. Also, even if you didn’t get enough fiber during adolescent it still makes a difference increasing fiber in your older adult years as well. Another study looked at 11,000 women who were postmenopausal and those who were eating the most fiber (about 26 grams per day on average — which is not even the optimal amount recommended), those women had a 42% lower risk of developing breast cancer. (1)

 

How much fiber do you need?

 

So now I’m sure you’re wondering: “Am I getting enough fiber?” The answer is likely, no. 97% of the American population isn’t!

 

While most of us are only consuming around 15 grams per day, Dr. Stancic (and the USDA) recommends getting at least twice that, or ideally even more, for general health and disease prevention. According to Physicians Committee, at least 40 grams a day is recommended.

 

You can use this quick fiber checklist from Physicians Committee to roughly assess your daily fiber intake, or to get a more accurate analysis I recommend using Cronometer.

 

How can you easily get enough fiber?

 

Focus on eating a lot of vegetables, beans, lentils,, whole grains, nuts, seeds, and fruit (aka, a plant-strong diet).

 

Here are some simple suggestions for increasing fiber in your diet:

• Start slowly. Switching abruptly to a high-fiber diet can cause gas and bloating. Increase slowly until you get up to 50 grams a day.

• Add 1-2 tablespoons of ground flax seeds or chia seeds to your food each day. Grind flax and/or chia, about a 1/2 cup at a time using a coffee/spice grinder and keep in a tightly sealed glass jar in the fridge or freezer. Sprinkle on oatmeal, salads, grains or vegetable dishes. (Note: Flax should always be ground first, but you can just soak chia seeds before eating as long as you make sure to chew them.) For more about the benefits of flax (which go beyond just being a great fiber source read my post about about flaxseeds, with links to my favorite gluten-free cracker recipes with flax seeds). And for more ideas on how to use chia seeds check out this post sharing 15 of the best ways to eat chia seeds, with vegan/gluten-free recipes.

• Start your day with a high-fiber breakfast. Aim to get at least 15 grams of fiber with your first meal of the day and not only will you be well on your way to getting enough fiber, but it will keep you satiated for longer and give your more energy throughout the day. Some examples are oatmeal (old fashioned rolled oats or steel cut; not instant oats) topped with nuts or seeds (or nut/seed butter) and chopped apples or berries (fresh or frozen). (8 grams for ½ cup uncooked rolled oats + 3 grams for the diced apple = 11 grams + add a Tbsp of chia seeds and you’re at 16 grams of fiber! Recently I’ve been mixing ground seeds into my oatmeal when cooking (for example, 1 Tbsp each of toasted sesame and sunflower seeds, or flax and pumpkin seeds). There are sooo many ways to make oatmeal into a high fiber breakfast. // Alternatively, you could make chia pudding with 2 Tbsps organic chia seeds (which is 10 grams fiber) + 1/2 cup berries (4 grams) with non-GMO soy milk (I buy it at Carrefour in Erbil) or homemade cashew milk and you’re easily at 15+ grams of fiber.

• Eat more beans & lentils. Tips for improving the digestibility of beans to avoid gas and bloating include: soaking for at least 24 hours with some baking soda (and even longer if you have time rinsing at least once), then adding a small piece of kombu seaweed when boiling, and finally chewing well. If you still have problems, reduce your portion size or try lentils, mung beans, adzuki and black eyed peas which are easiest to digest. // Beans also have a very high micronutrient density and a low glycemic load. Beans are a part of the traditional diet in all blue zone communities (those communities where the most people live to 100+ with good health). Tip: I use my Instapot to cook up big batch of different types of beans, as well as lentils (the brown/green/black varieties) and then portion them out into ziplock bags and store in the freezer. If you cook them well yourself they will be more easily digested than using store-bought ones. However, you can also boil canned ones with baking soda to further enhance their digestibility. See this hummus recipe here.

• Eat more veggies, including the stalks and stems! —  artichokes, peas, avocados, and broccoli are particularly high in fiber but it’s best to eat a variety of different veggies. And don’t toss out the stalk of your broccoli or cauliflower, or the stems of chard (“slk” in Kurdish), kale and collards. The tough parts of veggies are particularly great for feeding the good bacteria in your gut.

• Swap whole grains and whole grain bread for white, refined rice and bread. If you don’t have a lot of options, or just love white rice too much to give it up, add black beans, split peas or brown lentils to your rice or serve with a side of beans.

• Include a few servings of low-sugar fruits to your diet daily — berries are the highest in fiber and other protective phytochemicals and should be eaten daily, if possible. An apple a day is also great! 

• Include a few handfuls of nuts and/or seeds in you diet daily — soaking can help improve their digestibility. Check out my article: The Importance of Soaking Nuts and Seeds (& How)

 

• Consider a good fiber supplement containing soluble and insoluble fibers if you are have trouble getting your fill of fiber (but check the label for added sweeteners and additives). Dr. Mark Hyman’s favorite kind of super fiber is glucomannan or konjac. He recommends PGX, produced by Natural Factors. You can take 2 to 4 capsules just before eating with a glass of water. Or take 2.5 to 5 grams of the powder form. Make sure you drink plenty of water throughout the day when taking PGX, or you could become constipated.

What are some high-fiber foods?

According to heathline here’s a list of some of the best high-fiber foods (% based on 100 grams, which in some cases is more than a serving size):

• High-fiber Nuts and Seeds: chia seeds (34.4%), ground flax seed (27%), pumpkin seeds (18.4%), Almonds (12.5%), pistachios (10%), coconuts (9%),  sunflower seeds (8.6%), walnuts (7%)
• Popcorn (14.5%) – make sure it’s non-GMO corn
• Dark Chocolate (10.9%)
• Oats (10.6%)
• Artichoke (8.6%)
• Split Peas (8.3%)
• Legumes — black beans (8.7%), chickpeas (7.6%), kidney beans (6.4%), edamame (5.2%), lima beans (5.3%)
• Lentils (7.9%)
• Avocado (6.7%)
• Raspberries and blackberries (6.5%)
• Peas (5%)
• Pears (3.1%) — keep the skin on!
• Carrots (2.8%)
• Beets (2.8%)
• Quinoa (2.8%) + nearly all whole grains are high in fiber
• Bananas (2.6%)
• Brussel sprouts (2.6%)
• Broccoli (2.6%)
• Sweet Potatoes (2.5%)
• Apples (2.4%) — keep the skin on! + buy organic if possible, or just wash really well (while these may be at the bottom of the list they are one of the best sources of pectin fiber which is a prebiotic fiber to feed your good gut bacteria)

And if you’re interested in knowing what are the best prebiotic foods to feed your good gut bacteria check out this article: The 19 Best Prebiotic Foods You Should Eat. If you live in Iraqi Kurdistan, you’ll want to be eating more jerusalem artichokes (which are often added to “tershiat”, aka pickled veggies) and raw onions (I hate raw onions, but it’s one of the healthy habits of Kurdish culture). I’ll stick to my oats, apples and garlic (smile).

Sources:

1. (The Exam Room Podcast, interview with Lee Crosby, R.D. “The Fiber Queen”)
2. 2019 Food Revolution Summit, interview with Justin and Erica Sonnenburg, PhDs: Easy Steps For Keeping You & Your Gut Happy
3. 2019 Food Revolution Summit, interview with Dr. Neal Barnard, The Food-Hormone Connection
4. Healthline, Why is Fiber Good for You? The Crunchy Truth.
5. 2019 Food Revolution Summit, interview with Dr. Joel Fuhrman, What Nutritional Excellent Can Do For You.