Fiber and Fake Fiber 

Fake Fiber is not the same as real Fiber. In fact it could be making you fat 
We are supposed to have 25b grams of Fiber a day. 

I know it’s hard but we need fiber. 
The benefits of being regular , a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease, cholesterol etc…
Unfortunately, fiber consumption is currently at an all time low.  

Now we have to worry about fake Fiber. 
Fiber bars are not so healthy 
It’s making us sick and fat not regular.

You need to get your Fiber from food real food not fake Fiber food. (Synthetic) 

Inulin 

Chicory root Extract yes it can help clean you out. But look out you will be very gassy. Not good for IBS

Maltodextrin

This actually makes you gain weight. Made from Genetically Modified corn starch. 
Polydextrose

Synthetic form of Glucose 

A lot of Bloating and discomfort with this one. 

If it doesn’t naturally contain Fiber it isn’t good. 
Look for foods with Oat Hull in cereal these aren’t so bad but stay away from all Fiber fortified foods. Good if you are gluten free. 

You can use these instead 
Psyllium Husk Powder 
Acacia Fiber great for IBS
Best is the good ol black bean!

1 cup =15 grams. 

You can also make delicious black bean brownies 

Or mix them into burgers , salads 

The Best High-Fiber Foods

* Split Peas. Fiber: 16 grams per cup, cooked. … 

* Lentils. Fiber: 15.6 grams per cup, cooked. … 

* Black Beans. Fiber: 15 grams per cup, cooked. … 

* Lima Beans. Fiber: 13.2 grams per cup, cooked. … 

* Artichokes. Fiber: 10.3 grams per medium vegetable, cooked.

* Peas.

* Broccoli.

* Brussels Sprouts.

Recipe

Black Bean Brownies 
Makes 12 brownies

 INGREDIENTS

* 15 oz can black beans rinsed and drained

* 3 eggs

* 3 Tbsp oil vegetable or coconut

* 1 tsp vanilla

* ¼ cup unsweetened cocoa powder

* ⅔ cup sugar

* ½ tsp baking powder

* ¼ tsp salt

* ½ tsp coffee grounds optional

* ½ cup semi-sweet chocolate chips

INSTRUCTIONS

1. Puree black beans in food processor or blender (or mash with a fork).

2. Mix black beans, eggs, oil, and vanilla.

3. In a separate bowl mix cocoa powder, sugar, baking powder, salt, and coffee grounds (if you have them).

4. Mix wets and dries, then stir in chocolate chips.

5. Pour into a greased 8×8 or 9×9 pan and bake about 30 to 40 minutes at 350 degrees F (176 C), until center is no longer gooey (test with a toothpick or knife). Time will be shorter for a larger pan size.

6. Allow to cool slightly before cutting.

List of top Fiber GOOD food
https://greatist.com/health/surprising-high-fiber-foods

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