On a recent trip to Jamaica, the beloved island of my birth, I was reminded of three things. First Jamaica is incredibly beautiful, second the food is exotic and delicious, and finally your typical dish in my opinion lacks sufficient fiber. My last observation is probably not unique to Jamaica. I think the mass majority of people throughout the world are fiber deficient. Why is this important? Well with the presence of healthy intestinal bacteria and digestive enzymes, along with the right amount of daily fiber, we can induce daily healthy bowel movement. If your digestive system is functioning properly, you should be having at least one very large bowel movement each morning, and two smaller ones throughout the day after eating your meals. As a side note an exception to this rule, is if you are on a ketogenic diet, in this case one large bowel movement per day is ok.
So if you are not having the type bowel movement described above, then more than likely you have a compromised digestive system and also probably lacking enough daily fiber. Now how does fiber work? Essentially, fiber attracts several times its weight in water into the large intestine (colon). This allows fecal matter or waste to pass easily through the colon and eventually out the anus. This is an extremely important bodily function since fecal matter is essentially waste that contains toxins and excess hormones such as estrogen. If this fecal matter sits in our intestinal track for an extended period of time, we begin to reabsorb these toxins and excess hormones. This can make one feel sick, depress, bloated, gain weight, and a host of other issues.
So how much fiber should we be consuming daily. On average we need approximately 20-25 grams of fiber day. This can be in a combination of soluble and insoluble fiber. In addition, to the fiber, enough water should also be consumed daily. A good indicator of being properly hydrated is when your urine is almost clear. Also if you are not insulin resistant, have ulcers, or thyroid and adrenal problems then one cup (two at the most) of black coffee per day can stimulate peristalsis (relaxation of the intestinal tract which allows for movement of food). Teas such Yerba Mate, and Green are also good at stimulating peristalsis. In addition, taking moments to distress throughout the day, allows us to relax, which in turn loosens the intestinal track, allowing for movement.
So what are good food sources of fiber? There many good food sources of fiber. But I believe the best ones are okra, broccoli, callaloo (spinach like plant found in the Caribbean), kale, spinach, sweet potato, squash/zucchini, salmon, apples, eggplant and hummus, and avocado. You can also used fiber supplements such psyllium husk powder which I like the best since its plant base and gluten free.
I hope you found this information useful, and I also want to wish you a happy new year. Stay fit and well family.
