Dr Oz: Too Much Fiber at Once
Dr. Oz tackled the fiber mistakes we are making and what we should be doing instead to get the right amounts and right kinds of fiber.
He said the first mistake that many of us are making when it comes to fiber is consuming too much fiber at once. He said by consuming an overload of fiber, it can result in painful constipation. In order to feel better, you need to slowly build back your fiber tolerance.
Dr. Oz said the average person gets about 15 grams of fiber per day, but the number we should shoot for is 30 grams of fiber per day. He said first to cut back on your fiber intake and then every day add 5 grams more fiber than the day before until you get to 30 grams. Foods like broccoli, pears, and chick peas are full of fiber, but you shouldn’t eat them all at once or you’ll feel the discomfort you’re trying to avoid.
Dr Oz: Soluble Vs Insoluble Fiber
The second mistake that too many of us are making when it comes to fiber is that we think all fiber is created equal. I am absolutely guilty of this!
Dr. Oz explained that there is actually soluble and insoluble fiber, and we need to have a balance of both. Soluble fiber dissolves in water and suck in fluid from the body which can lead to constipation. Insoluble fiber isn’t real food and won’t mix with water, causing it to go through our systems fast, often leading to diarrhea.
Foods with soluble fiber include grapefruit, asparagus, and mango. Foods with insoluble fiber include raspberries, corn, and many beans.
Dr Oz: Fiber in Pre-Packaged Foods
Dr. Oz said the third common mistake we are making when it comes to fiber is that we are attempting to get it only from pre-packaged foods.
He said that a lot of times, we try to get our fiber from things like fiber bars and cereals. The problem with pre-packaged foods is the amount of sugar that is in them. Fiber helps to keep our blood sugar balanced, but excess sugar throws it off. So your body ends up being unable to stabilize your blood sugar.
Dr. Oz suggested consuming more natural fiber through meals like a peanut butter and banana sandwich on sprouted bread or an apple filled with oatmeal. To make the filled apple, core an apple and fill it with cooked oatmeal topped with cinnamon.