I have personally found that so many people are lacking in fiber these days. With the fast paced lives we live and food on the go many individuals average around 9-10 g of fiber a day. This is not enough! Our intakes have slowly declined over the years and sometimes may not be something you have even given thought to its importance or maybe just have simply forgotten.
Types of fiber include insoluble fiber, found in certain plant foods. It absorbs water throughout the digestive system, helping to promote regular, healthy bowel movements by binding with water and forming a gel, which allows the body’s waste to form into soft and bulky stools which helps to efficiently rid the body of toxins.
Soluble fiber, found in all plant foods, dissolves in water to form a gel-like substance. It is readily fermented in the colon and includes other plant components such as lignans, oligo- and polysaccharides, resistant starches, and inulin. Soluble fiber also promotes soft and bulky stools, delays gastric emptying, and binds with bile acids, helping to lower cholesterol levels. Flax seeds are an example and great source of soluble fiber.
Lignans, a soluble fiber found in flax seeds are known to possess anticancer, antibacterial, and antiviral properties. They bind to estrogen receptors in the body, interfering with cancer promotion and helping to regulate estrogen levels. Soluble fiber also promotes a delay in the absorption of glucose and increases insulin sensitivity, resulting in improved glucose metabolism, ultimately helping to lower the risk of type 2 diabetes.
I hope you enjoy this smoothie filled with superfoods and loaded with phytonutrients and fiber. The fiber content is around 23 g of fiber. Add water and ice to the consistency you desire. You can easily make this into a smoothie bowl by blending the kale, blueberries, lemon, 1 tablespoon cacao nibs, 1 tablespoon flax seeds, collagen protein, cacao powder, almond milk, and ice. Then add the additional 1 tablespoon cacao nibs and the chia seeds on top for a bit of taste and texture. Enjoy!
INGREDIENTS
100 g Kale
1 cup blueberries
Juice of 1 lemon
2 tablespoons cacao nibs
1 tablespoon chia seeds
1 tablespoon flax seeds
2 scoops/servings collagen protein or peptides
250 ml Almond Milk (unsweetened)
1 tablespoon cacao powder
INSTRUCTIONS
1. Blend the ingredients with water and ice to the consistency desired. Enjoy!