Tue, Apr-09-19, 12:53
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Senior Member
Posts: 19,232
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Plan: atkins, carnivore 2023
Stats: 200/211/163
BF:
Progress: -30%
Location: Massachusetts
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But we don’t just need more fiber, experts say: We need more fiber distributed in small meals and snacks throughout the day.
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At this point, Im seeing lots of holes in this theory.
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Soluble fiber: dried beans, lentils, oat bran, oatmeal, rice bran, barley, citrus fruits, strawberries and apple pulp.
Insoluble fiber: whole grains (including wheat, rye, rice, barley and most other grains), cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Prebiotic fiber: legumes, wheat, barley, potatoes, rice, bananas, artichokes, onions and garlic.
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This list is too generalized to be accurate. Most plants based food contain both insoluable and soluable fibers.
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Eat More Fiber — Here's How!
Here are some easy (and tasty!) ways to squeeze more fiber into your diet on a daily basis.
BREAKFAST
Throw some frozen raspberries or strawberries and a handful of greens (spinach or mixed salad greens, along with half a banana, into your smoothie.
Instead of pairing your eggs with hash browns ( potatoes listed above as good) and toast, try adding a side of black beans and salsa.
Cook up a big batch of steel-cut oats over the weekend and reheat some each morning with a little chopped-up apple.( Peeled????)
LUNCH
Seek out legume-based soups.
Look for healthy prepared salads at the grocery store that use whole grains, such as barley, and layer them over a base of mixed greens.
Eat at ethnic restaurants, such as Indian and Mexican locales, which are sure to give legumes a starring role.
DINNER
Start out dinner with a bountiful raw vegetable salad.
Replace starchy side dishes with legumes.
Sautéing some veggies? Start out with a little garlic and onion.
SNACK
Pack a small bag of nuts, such as almonds, pistachios or walnuts, or seeds, such as pumpkin seeds, in your bag or car.
Whip up a big batch of black bean dip to have on hand for tortilla chips and raw veggies.
Keep it simple: eat a piece of fruit, like an apple, orange or banana.
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Rather heavy on the beans. I do question the bioavaiability of raw carrots and root vegies; I see much show up undigested at the other end of the dogs.
Well this certainly ends up a big muddled mess !!! lol
Dogs have a longer GI track since living with humans and moving from a meat based diet to a grain based diet. ( A science magazine reported this. )
I still think the plant based material needs some sever level of mastication or cooking to make it bio-available. And as we tend to not chew well, perhaps cooking is a good option.
I didnt see any addressing of the Inuits and the Massi-- and wonder how they fared with out vegies.
So I still have questions that may get answered someday.
I still think sauteeing and cooking the vegetables makes them more bioavailable; and I know popcorn is like glass going thru the GI ( per MIL specialist) and continue to look for ways to make the body less stressed....
Cellulose and lignins.......not components we can digest. So all this is still half the picture.
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