Thyroid health has a lot to do with how well our digestion and colon are operating on a daily basis.
Boy, who needs to talk about constipation? Well, if you have hypothyroidism, as I have, and more specifically, Hashimoto’s Disease, as I had, you – unfortunately – know a lot about constipation! ARGH!
In cave “person” terms, “Fiber good. Constipation bad!”
So, get that healthy, natural fiber moving through your colon every day!
BENEFITS OF FIBER
The bulk from both soluble fiber and insoluble fiber foods high in fiber can do lots of good things for you too, including help prevent and alleviate
- constipation
- diverticulosis and
- hemorrhoids (yea!)
Plus, high fiber foods can
- improve your digestion
- reduce cholesterol
- stabilize and lower blood sugar
- remove harmful toxins
- decrease the risk of breast and colon cancer and
- help prevent and treat diabetes and heart disease
Is that all great or what?!
Plus, this is all about eating “real food” fiber, not “added fiber.” Eat real food.
WHAT’S THE DIFFERENCE?
- Soluble fiber dissolves in water.
- Insoluble fiber does not dissolve in water.
Which is better? If you’re seeking a specific health benefit, such as lowering cholesterol, important in thyroid health, eat more soluble fiber.
Otherwise, focus on eating a healthy diet rich in fruits, vegetables, legumes, nuts, and seeds. This will provide a variety of soluble and insoluble fibers and all of the health benefits. (Whole grains are part of this list, but not for a Thyroid Reset Diet as we need to stay gluten-free for at least the first 6 months, then add back and see how you feel.)
MORE ON SOLUBLE FIBER
Soluble fiber
- attracts water and forms a gel, which slows down digestion.
- delays the emptying of your stomach and makes you feel full, which helps control weight.
- makes for slower stomach emptying which may also affect blood sugar levels and have a beneficial effect on insulin sensitivity.
- can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
SOURCES OF SOLUBLE FIBER
Oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
INSOLUBLE FIBER
Insoluble fiber
- are considered gut-healthy fiber because they have a laxative effect
- add bulk to the diet, helping prevent constipation
These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut.
SOURCES OF SOLUBLE FIBER
Above photo: Cucumbers and hummus
Mainly found in whole grains and vegetables:
seeds, nuts, brown rice, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
Whole grains – don’t eat the following during your Reset Diet Phase due to gluten:
whole wheat, whole grains, wheat bran, bulgur, couscous, barley and corn bran (I don’t recommend corn ever due to its GMO status. Must be organic corn bran only if at all.)
HOW MUCH FIBER DO YOU NEED?
The National Academy of Sciences’ Institute of Medicine has set these recommendations for daily fiber intake:
- children ages 1 to 3 – 19 grams/day
- children ages 4 to 8 – 25 grams/day
- males ages 9 to 13 – 31 grams/day
- males ages 14 to 50 – 38 grams/day
- males over 50 – 30 grams/day
- females ages 9 to 18 – 26 grams/day
- females ages 19 to 50 – 25 grams/day
- females over 50 – 21 grams/day
- pregnant women – 28 grams/day
- breastfeeding women – 29 grams/day
SIDE EFFECTS OF EATING FIBER RICH FOODS
Gas! Your body will adjust!
Click here for a quick list of fiber rich foods and their grams (there are 2 pages).
*Note: Reminder, do not eat from the WHOLE GRAINS/BREADS LIST in the first 6 months of eating a thyroid clean diet as you need to be gluten-free, and away from grains altogether.
Dig in!
Find out more about the Thyroid Reset Diet in my manual, Get Your Life Back! and start feeling better sooner than later.