Think you need a dietary supplement to add fibre to your diet? Think again. There are hundreds of delicious high fibre foods you can eat to naturally bolster your fibre intake while improving your overall health. Here are some tips to help you eat more fibre!

You’ve likely heard that women need at least 25 grams of fibre daily. But do you know how to get more fibre in your diet, why you need fibre, and what foods are the best sources of dietary fibre?

Why fibre is important

Fibre, a nutrient once associated with powder supplements aimed at older populations, is now making the rounds as one of the latest “It” nutrients. Food manufacturers are adding it to everything from white bread to Froot Loops. Assumably, this is because consumers are becoming increasingly aware of fibre’s health benefits and are demanding it; however, most people have little idea what it actually does in the body.

When we understand how dietary fibre functions after we’ve eaten it, it starts to make sense that we can eat almost unlimited quantities of foods rich in fibre without gaining weight.

What is Fiber?

Found only in plant foods, fibre is a polysaccharide (carbohydrate) that cannot be digested and absorbed by humans. It comes in two forms: soluble (dissolves in water) and insoluble (cannot dissolve in water). Soluble fibre ferments in the large intestine before passing and therefore can contribute an insignificant number of calories to the diet; insoluble fibre passes through the digestive tract virtually unaltered. Soluble fibre is found in foods like fruits, vegetables, legumes, and some grains like oats and barley, while insoluble fibre is found in whole grains, nuts and seeds, and the skins of fruits and vegetables.

Soluble fibre vs insoluble fibre

There are two types of fibre: soluble and insoluble. Both types of fibre offer distinct health benefits and are equally important for a well-functioning body.

Soluble fibre

Soluble fibre dissolves in water. In the body, it turns into a gel and works to slow digestion. It may also help to lower cholesterol, which aids in the prevention of heart disease, and to manage glucose levels, which is essential in the prevention and management of diabetes. Soluble fibre is found in oats, citrus fruits, apples, barley, flax seeds, and legumes.

Insoluble fibre

Insoluble fibre does not dissolve in water. It speeds up digestion by adding bulk to stools. This type of fibre is found in nuts, whole grains, vegetables, and wheat bran. Insoluble fibre is helpful to those who suffer from constipation.

Because fiber contains no calories, takes longer to digest and makes you feel fuller longer, a high fiber diet may help with weight control or weight loss. Foods high in fiber also take longer to eat and require more energy to digest, which equals more calories burned.

Daily recommended fibre

According to a report filed by the Food and Nutrition Board, the recommended daily intake (RDI) of fibre for adults under 50 is 38 grams for men and 25 grams for women. For men and women over 50, the RDI drops to 30 grams and 21 grams, respectively. Because fibre is found in so many foods, it’s actually quite easy to increase your fibre intake and to reach the RDI. You can incorporate food containing fibre and food groups into your diet, with about one fourth coming from soluble fibres.

Health benefits of fibre

There are many benefits of eating foods that contain fibre including digestive health, cardiovascular health, and weight lost.

Dietary Fiber and Digestive Health

Perhaps the best known benefit of fibre consumption, fibre adds bulk, or roughage, to food and therefore is the nutrient responsible for pushing food swiftly through the digestive tract. Insoluble fibre plays more of a physical role, since by moving food along it can help ease constipation and produce regular bowel movements.

Soluble fibre, on the other hand, plays more of a chemical role: as it ferments, it absorbs water, turning it into a gelatinous substance that traps sugars and slows the absorption of glucose, thus stabilizing blood sugar levels (more on this below). It also is known to balance pH levels in the intestines, which may reduce the risk of colon cancer.

Cardiovascular Benefits of Eating More Fibre

Consumption of soluble fibre has been linked to the lowering of LDL (“bad”) cholesterol levels. Simply put, soluble fibre slows absorption of cholesterol-raising fats (like saturated fats, trans fats, and dietary cholesterol) by moving it out of the body via the intestines. Because high cholesterol is the culprit in arterial blockage, keeping LDL and total cholesterol levels low is a smart strategy for warding off heart disease.

Additionally, because eating soluble fibre can help keep blood sugar levels down and therefore reduce insulin production (and subsequent insulin resistance), it has been linked to the prevention of diabetes and metabolic syndrome.

Is fibre good for weight loss?

A diet rich in fibre can aid in weight loss, whether directly or indirectly. First, foods rich in fibre tend to be high in water and low in calories, so eating foods like vegetables and legumes in place of refined carbohydrates or saturated fat is an excellent way to reduce overall calorie intake. Second, the bulk in these foods makes you feel full. Think of how your stomach feels after you’ve eaten a whole apple—you may have only consumed 60-80 calories, but there’s not much room in there for more.

Finally, because of the blood-sugar-reducing effects of fibre consumption, you’ll be less likely to experience blood-sugar spikes and lows, which cause you to crave more carbohydrates and overeat late in the day.

Fibre rich foods

Here’s a list of foods rich in both kinds of fibre to help you meet your daily quota of 25 grams for women and 38 grams for men:

Sources of Soluble Fibre

• Beans like soybeans, black beans, and garbanzos
• Lentils like peas
• Grains like oats, oatmeal, barley, and rye
• Vegetables like broccoli, carrots, and potatoes
• Fruits like apples and pears
• Supplements from sources such as psyllium seed husk

Sources of Insoluble Fibre

• Grains like whole wheat flour and wheat bran
• Nuts like almonds
• Seeds like flaxseed
• Skins of fruits and vegetables like apples, tomatoes, zucchini, and potatoes

Best high fibre foods

Here are some examples of high fibre foods that can be easily added to your diet:

Which fruits are rich in fibre: Strawberries, blueberries, and raspberries: all excellent sources of fibre and all delicious. Of the berries, raspberries are the highest in fibre, with 8 grams per cup. Peaches, pears, and apples are also high fibre fruits, with about 5 grams each. Leave the skin on the fruit to increase its fibre content and to lower the risk of developing colon cancer.

Vegetables rich in fibre: Eat one artichoke or a single cup of peas and you’re about one third of the way to reaching your RDI. Other high fibre vegetables include broccoli, sweet corn, brussel sprouts and carrots, each containing 4 to 5 grams per cup.

Grains: When it comes to grains, a quick way to up your fibre intake is to switch from white rice, breads, and pastas to brown rice and whole grains. Just one cup of whole-wheat spaghetti contains 6.2 grams of fibre. That’s double the fibre you’ll find in white pasta. Not only are whole-grain foods higher in fibre, but they also contain nutrients like iron and vitamin B. Try adding other high fibre grains into the mix, like bran, oatmeal, and popcorn.

Legumes: Some of the highest fibre foods around are found in the legume family. One cup of lentils packs 15.6 grams, while a cup of split peas offers 16.3 grams. Other high content contenders include baked beans, black beans, and lima beans. Get creative by topping your salad with a cup of lentils or adding some peas to your favourite soup recipe.

Seeds and Nuts: Flax seeds and sesame seeds are a quick, flavourful, and healthy addition to almost any meal. Sesame seeds taste delicious in stir-fries and salads, while flax seeds add fibre and flavour to oatmeal, cereal, or muffins. When it comes to nuts, almonds, pistachios, and pecans each contain around 3 grams per ounce. Nuts add great flavour to most recipes, so get creative and throw some nuts into your next batch of baked goods for extra nutritional value.

Chocolate: Not only is chocolate delicious, it’s also high in fibre. In fact, both dark chocolate and cocoa powder are rich in fibre, iron, and potassium. Next time you indulge in a square of dark chocolate, feel good about the health benefits of the 4.8 grams of fibre you’re consuming.

As you begin adding new high fibre foods to your diet, be sure to drink lots of water. High fibre foods absorb water, so it is important to drink at least eight glasses of liquid per day. It’s also a good idea to begin adding fibre to your diet slowly. Increasing fibre intake too rapidly can lead to uncomfortable side effects like bloating and gas.

Zinc Deficiency in Children: Signs, Causes, Test, and Treatment

Are you wondering if your child is zinc deficient? Read below to know the signs, causes, and how to test and treat zinc deficiency.

Why zinc is important

Zinc is an essential mineral for the growth and development of children. It plays a critical role in strengthening the immune system, supporting healthy skin, hair, nail growth, and is necessary for optimal nervous system function.

Signs of a zinc deficiency

• Lowered immunity: Frequent colds and flus and the inability to recover fully after an illness
• Dry, brittle, and cracking nails
• Hair loss and thinning
• Skin conditions like eczema and psoriasis
• Loss of appetite

What are causes of zinc deficiency?

• Lack of zinc-containing foods in the diet
• Digestive issues leading to decreased absorption of essential nutrients

How to test for zinc deficiency?

Most naturopathic doctors will offer a zinc tally test to assess zinc deficiency. It involves gargling a small amount of water containing 5 mg of zinc-sulfate for 10 seconds then swallowing.

There are zinc receptors in your taste buds. If you have normal levels of zinc, you will taste a strong, metallic flavour and your tongue may feel a furry sensation. People who are deficient in zinc will not taste anything!

After 3 months of zinc supplementation and incorporating zinc-containing foods into their diet, I have them repeat the test and they are shocked when they taste the metallic flavour that was absent when they were zinc deficient.

What if my child is zinc deficient?

I recommend increasing foods in the diet that are high in zinc including: nuts, seeds, chicken, fish, eggs, oatmeal, beans, and chickpeas.

Supplementing kids with zinc may be necessary; however you should consult with your health care provider for the recommended dosage based on your child’s age. Excess amounts of zinc can be harmful.

Supporting a healthy digestive tract function is a primary part of the treatment of zinc deficiency and will help prevent against other nutrient deficiencies by optimizing your child’s ability to digest and absorb their food.

Dr. Ellen Simone, Naturopath

Herbs have earned a reputation as reliable ways to stay healthy. Knowing how to use the best of them means fewer doctor visits and less need for expensive drugs. Here are 14 of the healthiest herbs and spices in the world!

Herbs and spices with health benefits

Nature provides a pharmacy of herbs to treat most any illness and disease, so many, in fact, that very little of their benefits have been studied to date. It will take science centuries yet before the full range of health benefits of spices and herbs are revealed. Fortunately, many herbs are safe to use today as they work with the body’s natural processes in fighting diseases and infection. Herbs treat the root causes and help to prevent many diseases before they have a chance to damage the body.

Uses for herbs and spices

Herbs aren’t just for flavouring food. Throughout the centuries man has been using herbs to treat illness, promote well being and extend life. Herbs sparked the spice trade between East and West and stimulated exploration to the remote regions of the Earth to find new elixirs to cure common ills.

What are the healthiest herbs and spices?

Herbs are often readily available. Some, like nettle and wild garlic grow in everyone’s backyard. The only requirement to using them effectively is knowing how to use them the right way. Here’s an herbs and spices list with health benefits for each one.

1. Caraway Seed

Caraway seed stimulates the appetite, eases flatulence and helps laryngitis, bronchitis and bronchial asthma. It’s exceptionally good for children.

2. Cayenne pepper

Cayenne pepper fights inflammation. The capsaicin that gives cayenne its heat is a powerful and natural stimulant that helps improve blood flow to the extremities of the body that are often deadened from the effects of diabetes. It can stop a heart attack in process within 30 seconds if administered quickly enough.

3. Chamomile

Chamomile helps relieve flatulence, improves appetite and encourages sleep. It’s particularly useful in reducing the aches and pains associated with the flu.

4. Cinnamon

Cinnamon is a unique spice that alleviates pain due to its anti-inflammatory compounds. It improve the ability of cells to take in glucose which helps to lower blood sugar in diabetics. It lowers triglycerides and LDL, the bad cholesterol.

5. Cloves

Cloves‘ antiseptic qualities make for an effective mouthwash. They help to relieve the pain of a toothache.

6. Dill

Not just for pickling, dill relieves gas and bloating. Both dill and fennel have been shown to promote milk production for nursing mothers. It makes a handy breath freshener.

7. Fenugreek

Fenugreek and vanadium were the two principle items used to control blood sugar in diabetics long before the discovery of insulin. It’s the seeds that have the best us in normalizing glucose levels.

8. Garlic

The best known and most studied among all the herbs, garlic has multiple uses. It helps reduce cholesterol and triglycerides. It lowers blood pressure and decreases the risk of stomach and colon cancers. Garlic is an effective antiseptic and can soothe an upset stomach. It makes a good decongestant.

9. Ginger

Ginger is loaded with antioxidants that help slow down the aging process caused by free radical damage. It helps boost the immune system as its antimicrobial components help fight viruses. It helps relieve the side effects of nausea, vomiting and fatigue caused by radiation and chemotherapy treatments.

10. Ginseng

Ginseng lowers blood pressure and improve circulation to the brain. A tea will relieve the symptoms of nervous exhaustion. It helps relieve respiratory difficulties. Ginseng helps alleviate the symptoms from a cold or the flu.

11. Nettle

The sting of the nettle cuts down the swelling and pain associated with gout. Nettle is effective against arthritis, rheumatism and eczema. It lower blood pressure. It is rich in calcium, iron, potassium and sulfur. If gout is something you struggle with, looking into things like is cheese bad for gout will also help you to make good choices that go on to limit your symptoms in the future.

12. Nutmeg

Nutmeg is a kitchen spice that treats disorders of the heart and lungs. It fights asthma and helps eliminate bad breath. Used to treat upset stomach and bring relief to anyone suffering from diarrhea.

13. Parsley

Parsley does more than decorate a dinner plate of fish and chips. Like dill it makes a good breath freshener. Very effective in eliminating the pungent odor from garlic. It’s an effective treatment for asthma, jaundice and menstruation. It’s rich in B vitamins and potassium.

14. Turmeric

A part of the ginger family, Tumeric is used extensively in the cuisine of India and China. It’s an anti-inflammatory that helps relieve joint and muscle pain. Curcumin, a compound in turmeric, helps fight the growth of cancerous tumours.

There are thousands of herbs that can address most any disease. Much has yet to be studied even as new uses are discovered. Long after today’s modern drugs have been relegated to the dustbins of history, herbs will still be as potent and as much used as they always have been.

Iron deficiency is common around the world. Iron can be found naturally in certain foods, but care needs to be taken when taking additional iron supplements. You will find below tips on how to prevent iron deficiency.

What is iron

Iron is an essential mineral which functions as an oxygen carrier for the body, keeping the immune system healthy and helping the body to produce energy. Iron is necessary for metabolism and is an essential part of DNA synthesis.

What are causes of iron deficiency

Many health professionals attribute the causes of iron deficiency to a lack of minimum requirements in the daily diet coupled with iron losses from menstruation, pregnancy, or blood loss.

Poor iron absorption is also a cause, especially with non-heme iron found in plants and dairy products which is not as easily absorbed by the body as heme iron which is found in red meat and liver.

Iron deficiency signs

According to Statics Canada, between 20% to 25% of the world’s population is found to be iron deficient. How do you know if you have an iron deficiency? These symptoms would be a good sign the you are iron deficient:

• Anemia with symptoms of tiredness or weakness
• Lack of concentration and memory loss
• Dizziness or headaches
• Feelings of apathy and depression
• Pica – a desire to eat clay or soil or a craving for cold items such as ice cubes
• Brittle nails
• Lowered immune system
• Mouth sores

Severe signs of iron deficiency could lead to an insufficient supply of oxygen to the heart and can affect the heart muscle.

Iron Deficiency High Risk Groups/ who is most at risk of iron deficiency?

• The elderly and the poor are at risk of iron deficiency anemia due to a poor diet or being unable to afford to buy red meat.
• Children undergoing a rapid growth spurt in adolescence.
• Women with excessive menstrual bleeding.
• Children with severe worm infestations.
• People suffering from peptic ulcers, gastritis, haemorrhoids, or gastro-intestinal malignancies.

Iron Absorption Enhancers

Vitamins A, C, and B2 enhance the absorption of non-heme iron. Vegetarians are advised to combine vitamin C rich foods such as tomatoes, raw peppers, and citrus fruit with iron-rich foods such as molasses, spinach, and other dark green leafy vegetables.

Iron Absorption Inhibitors

Certain dietary components can interfere with the absorption of non-heme iron. A well-known example is tannins found in tea which bind to iron in the digestive system, compromising the absorption of iron. Other absorption inhibitors include:

• Fried fast foods which contain high levels of oxylates (from seed oils)
• Antacids
• High levels of calcium
• Phytates found in wholewheat cereals
• Stimulants such as coffee and carbonated fizzy drinks

Treatments for iron deficiency

A medical professional should be consulted as a first step in treating the symptoms of iron deficiency. Simply swallowing down iron supplements can be dangerous, as too much iron in the system can cause problems such as infection, cancer, joint pain, and constipation. The underlying causes of anemia or iron deficiency need to be found and a doctor will probably recommend a full blood test.

A mild iron deficiency will probably be treated with an iron-rich diet coupled with a vitamin C tablet to aid absorption.

Foods that help with iron deficiency

Eating healthy foods is one of the best ways to get an adequate iron intake. Eat plenty of iron rich foods such as spinach, broccoli, cabbages (any variety), lettuce, egg yolk, red meat, liver, raisins, molasses, mushrooms, and sweet potatoes.

Eating these best foods rich in iron mentioned above will help with anemia and iron deficiency. If you notice any signs of iron deficiency or before taking supplements for iron deficiency, talk to your family doctor.

Body aches are quite a common occurrence for everybody. It’s normal to have seasonal body aches, such as when you’re tired and sick. In severe forms, however, body aches can also be a sign of an underlying health concern. Whatever the degree or cause may be, there’s no denying the fact that body aches can be a major discomfort and disruption to your daily life.

Fortunately, there are tips and tricks for you to deal with body aches. There are simple natural remedies you can try at home. And, when necessary, there are medical professionals who can help you deal with it too. Read on below to know more:

1. Go For Chiropractic Or Physiotherapy Care

Generally, there are two medical professionals who are the best to approach for help when you’re dealing with body aches. You can either go for physiotherapy or chiropractic care. Both medical fields are in line with treating and managing pain and stiffness in your body, using non-invasive or non-surgical means. But perhaps you may be wondering that’s the difference between seeing a chiropractor vs physiotherapist? When do you go to one, and when do you go to the other?

Here’s a bird’s eye view of the distinction between both:

• A chiropractor’s focus leans towards the function of the spine, pelvis, and its alignment through manipulation techniques. A physiotherapist, on other hand, works with the muscles by applying exercises and mobilizations.
• A chiropractor may use soft tissue techniques like stretching and strengthening, while the physiotherapist will use individualized exercise programs to maintain improvements made throughout the treatment.

There are benefits one can gain from visiting a chiropractor, including, but not limited to:

• They can help ease your back pain
• They may assist with chronic pain conditions
• They may help reduce inflammation in the body

Like seeing a chiropractor, there are also convincing reasons to see a physiotherapist, such as:

• They may help prevent the likelihood of further injuries by working to restore the health of the affected muscles
• They can alleviate generalized body pain
• They may help you with stretching the needed body parts, joints, and muscles

2. Get To Know The Possible Causes For Your Body Ache

Body aches can happen due to a variety of causes. Typically, the usual natural and home remedies and over-the-counter pain medication will work just fine. But if it’s recurring, then you need to have a more specified approach to your medication. This entails a visit to your doctor to determine what your health issue is.

Possible causes of body aches include:

• Infections And Viruses: This includes flu and the common cold.
• Fibromyalgia: A long-term condition that causes pain and aches throughout the body.
• Fluid Retention: Usually due to thyroid problems, problems with the lymphatic drainage, and congestive heart failure.
• Stress: This can lead to tension in the body and can cause pain.
• Pneumonia: Lack of oxygen, red blood cells, and tissues may not function properly, thereby leading to pain.
• Arthritis: A condition that occurs when the patient’s joints become inflamed.

3. Do Gentle Exercises

Engaging in exercises while your body is in a lot of pain may be the last thing on your mind. But moving your body is actually helpful in speeding up recovery. This doesn’t mean doing strenuous exercises. Light, gentle exercises will do, just to get the blood circulating and the muscles healing.

Doing gentle exercises is good for body pain, as it allows you to stretch those stiff and tense muscles. In the long term, the benefits of engaging in gentle exercises far outweigh any increase in the pain you may experience. Your doctor can suggest safe and light exercises that are best for your current condition.

4. Learn Breathing And Meditation Techniques

Deep breathing and meditation techniques are helpful in making your body relax, thereby easing pain. There are many forms of meditation, so it’s up to you to choose the one you’re more inclined to do. The key is for you to be more conscious about your breathing, ignore stressful thoughts, and repeat positive mantras.

5. Hydrate After Working Out

Working out is good for your health. This doesn’t just mean doing the right movements. It also means practicing proper post-workout routines.

One of those routines is to keep yourself hydrated. Water is a very important part of muscle recovery after a long exercise. It keeps the fluids moving in your system. In effect, staying hydrated may then ease out inflammation and flush out waste products from your body. The best way to stay hydrated? Bring your own water bottle with you whenever you exercise.

6. Rest When You Can

When doctors recommend getting an average of seven to eight hours of sleep, you have to follow that advice. Rest is crucial to ease body pain, and it benefits your health in general. Your body needs a restful sleep to repair and recuperate.

Conclusion

Muscle soreness and body pain are, without a doubt, annoying and painful. Typically, body pain may resolve on its own without needing any medication. There are instances, however, when you may need the help of medicine and lifestyle changes. If you have recurring or persistent body pains, it pays to consult with medical professionals. Whenever unsure, always discuss your options with your doctor and see which among the tips above is best suited to address your needs.