Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Eat Healthy, Factor V Leiden, Inflammation, Life, Osteonecrosis, Recipes

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) 


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


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

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.


Black Bean Brownies 
Makes 12 brownies


* 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


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


The body always knows what to do to heal itself. The challenge is listening and doing what your body needs. I was diagnosed with Osteoarthritis in 2012, Avascular Necrosis aka Osteonecrosis in my knee in 2014 and Factor V Leiden hetero, and Spondylolisthesis 2016 Health Advocate-Health Activist-World Changer Love photography, cooking, hiking, walking ,traveling and learning to live a new normal since my diagnosis. My Links Facebook Main Profile Main Blog Twitter - Instagram - and Support Group Avascular Necrosis/Osteonecrosis Support Int’l Awareness for Avascular Necrosis & Other Conditions of The Bone and Joints Avascular Necrosis Awareness Day November 29 – working with elected officials to get this recognized in all states Avascular Necrosis-Osteonecrosis Knowledge and Education Facebook Link

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