Did you know there is 1,000 ways to say poop!

I thought once my 3-year-old was done with diapers my poo talk would be pretty much over. We would be past the phase of worrying about other people’s bowel movements and I would only have my BM’s to worry about. Little did I know how much I would talk about #2, taking the browns to the super bowl, dropping a bomb, deer pellets, hot snakes (insert any of the other million ways to say poop) as a nutrition coach! I don’t mind it as I think poop ? along with farts ? are rather funny!

There are two things I tell my clients 1) know your fiber and 2) drink that water! Please check out the “quick notes” about fiber and if you really want to get elbow deep follow the links!

What is Fiber? How much do we need? Where can we find it? Keep reading for the answers!

What is Fiber?

Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body.

• There are 2 kinds:
  • Soluble fiber: Dissolves in water. Benefits: Lower Cholesterol and glucose. Find it in: oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

• Insoluble fiber: Promotes movement of materials through the digestive system. Benefits: YOU POOP! Find it in: Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

How much do we need?

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults.

• Men:
  • 50 and Younger 38g
  • 51 Older 30g
• Women:
  • 50 and Younger 25g
  • 51 Older 21g

Where can we find it?

If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include…

• Whole-grain products (fiber cereal, high fiber bread, whole grain pasta)
• Fruits (dried fruits, raspberries, strawberries, apples, mango, guava 9g)
• Vegetables (spinach, carrots, beets, broccoli, artichoke 10g)
• Beans, peas and other legumes (navy, white beans, edamame pasta)
• Nuts and seeds (Chia seeds, sunflower, almonds, pistachios)

This website has a very detailed and amazing list of FIBER: http://www.bodybuilding.com/fun/40-high-fiber-foods-you-must-try.html

What happens if I over or under eat it?

The side effects can be uncomfortable and embarrassing.

• Over eating fiber: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-risks-of-eating-too-much-fiber.html
  • Cramping
  • Diarrhea
  • Malabsorption
  • Constipation
  • Gas
  • Intestinal Blockage

• Under eating fiber: http://www.livestrong.com/article/441952-what-are-the-effects-of-low-fiber/
  • Irregular Digestion
  • Elevated Cholesterol
  • Weight Gain
  • Chronic Disease, colorectal cancer

Happy Digestion,
KmoreMacro

To read the full article on fiber please see visit http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.