High Fiber Tropical Smoothie To Start Your Day

It’s a beautiful day and the birds are chirping outside the Naturlax kitchen window. We are starting off our day with a bang as we line up our fruits for our Nutritious High Fiber Tropical smoothie.

What’s the secret to our amazing texture and taste you ask? Well, our little secret is that we love to add in Naturlax pineapple psyllium fiber. It supports us in creating the smooth texture in our smoothie.

We kick off our days with this delicious smoothie as it helps us get the right amount of nutritional support for our day.  It’s super important to make sure that we get all our daily needed nutrients.

Did you know that women need approximately 25g of fiber per day? For men, it’s even more, with a recommended 38g of fiber per day? Yeah, this blew our minds as well especially since we found out that on average adults only consume about half of that. Luckily one serving size of Naturlax contains 4g of fibers, which can help you get closer to your goal. That is why we enjoy adding it into our smoothies.

So before we hit the floor running we like to take some time to nourish our bodies with all that we need.  Of course, we couldn’t keep this recipe to ourselves…

High Fiber Tropical Smoothie Recipe

What you’ll need…

🍍 ½ cup of Pineapple

🍌 ½ cup of Banana

🥛 1 cup of Almond Milk

🥄 ½ cup of Yogurt

💗 1 Packet of Naturlax Pineapple Psyllium Fiber

❄️ 1 cup of Ice

Directions

  1. Add in all items into a blender
  2. Then blend
  3. Pour into your favorite glass and enjoy


This is great for a morning boost or a pick me up throughout the day. To check out our 80+ flavor selections visit NaturLax

Why It’s Important To Eat High Fiber Foods

We’ve all heard that it’s important to consume a high fiber diet but what does that look like? What are the benefits of a high fiber diet? What is a high fiber diet? How much fiber should you be consuming daily?

One of the many benefits of a high fiber diet is that it helps to regulate bowel movements, fiber intake in high amounts can help get rid of a lot of health issues including improving low blood sugar levels (which ultimately improves brain function and natural energy levels).

It also supports in lowering blood pressure, aids in weight loss. What fiber is mostly known for is in supporting the lowering the risk of gastrointestinal issues, such as constipation. Increasing the amount of fiber you consume on a daily basis will alleviate both high cholesterol and reduce body weight.

It is not just us who believe this. Recent studies commissioned by the World Health Organization show that high fiber consumption on a daily basis reduces the risk of heart disease, stroke, type 2 diabetes, and gastrointestinal cancers. (US News)

The research done by Andrew Reynolds and his team concluded that…

“The research team noted that worldwide most people eat less than 20 grams of fiber each day, a figure that dips to just 15 grams per day among Americans. For examples of foods: 1 slice of whole wheat bread has 2 grams of fiber; 1 cup of boiled broccoli has 5 grams; 1 medium orange has 3 grams, and 1 cup of cooked black beans has 15 grams.”

by Alan Mozes, HealthDay Reporter, US World News and Report

The Average consumption of fiber in men and women in the United States sits at a lowly 15g per day. Doctors recommend that men should consume at least 38g per day, and women should consume at least 25g per day. Without the recommended daily average, your digestive system can’t perform at its best.

Easy High Fiber Protein Pancakes To Make Today

We recently shared on our Instagram page this pancake recipe and we thought we would share it here as well. This is an easy high fiber protein pancake recipe, so if you are craving some pancakes but want to stay in line with your healthy eating them these pancakes are for you.

I don’t know about you but for us, there is nothing like waking up to the smell of pancakes in the morning. The thought of that first bite into a stack of warm fluff pancakes makes our mouths water. What’s even better is that you can add some extra flavor and high fiber with just one simple ingredient!

To add in an extra notch of fiber to your pancake mix you can add Naturlax psyllium fiber. That’s right! Our customers are sharing that they are adding our fiber into their pancake mix for some additional flavor and fiber. Our customers are raving over two of their favorite flavors, Naturlax Chai Flavored Psyllium Fiber and Naturlax Vanilla Flavored Psyllium Fiber for their pancake mix.

Here is a simple recipe that you can try at home.

Easy High Fiber Protein Pancakes Recipe

What you’ll need…

Directions

  1. To star off mash the banana in a bowl with a couple of forks. Add in your eggs, baking powder, protein powder, and Naturlax Fiber. Then whisk until well combined.
  2. Then spray the skillet with nonstick cooking spray before adding your mix
  3. Wait until your pancake starts to bubble on top before flipping the pancake over. Wait until both sides are golden brown before removing them off the heat.
  4. Once the pancakes are ready you can plate and garnish them with your favorite fruits and syrup
  5. Enjoy

We hope you have enjoyed them! Let us know how they turned out in the comments below.

Types of Fiber 101

In our previous post about Why It’s Important To Eat High Fiber Foods (link will go here), we spoke about the many benefits of a high fiber diet and the recommended daily fiber consumption. Now that we are aware of this information many of us may find it difficult to consume the recommended amount of fiber per day. For many of us, we think that eating fruits and vegetables is the key to optimal stomach health. However, many are unaware that there are two different types of fiber, each with it’s individual health benefits. The question is, where is your fiber coming from?

DIETARY FIBER

Breaking down soluble and insoluble fiber…

SOLUBLE FIBER

  • Soluble fiber dissolves in water and when broken down forms a gelatinous substance in the colon that brings down the rate at which sugars are distributed in the blood.
  • It collects bad gut bacteria, complex carbohydrates, and dietary fibers that our body otherwise cannot digest.
  • It also helps lower the symptoms of constipation.

INSOLUBLE FIBER

  • Insoluble fiber does not dissolve in water and but does moves through the large intestine at a slower rate of pace.
  • It passes through the digestive system in the same form as it is digested.
  • It attracts water to the stool, making it easier to pass.
  • Regulates pH levels in the intestines.

It is important to know what types of fiber you are consuming to truly understand its benefits. Are you looking to collect bad gut bacteria or regulate your intestines pH levels?

Another important question to ask is… Are you consuming a high quality source of fiber? These are just some questions to keep in mind when you are shopping around for your source of fiber.

Relieving Constipation

Constipation is commonly recognized as an irregularity in bowel movement. Having difficulties passing stool? You are most likely experiencing the symptoms of constipation. Regular bowel movements should occur at least once a day, if not every other day. (Healthline).

Besides just being an inconvenience, constipation can cause a variety of health issues. Symptoms of constipation can be:

  • Constantly feeling bloated.
  • Lack of appetite.
  • Discomfort or difficulty when attempting to make a bowel movement.
  • Dry or hard stool leading to tears or hemorrhoids.
  • Low energy.
  • Nausea or indigestion.
  • Even chest or back pain.


In addition to regular recommended daily fiber consumption, how else can I deal with symptoms of constipation?

Get Moving

Regular exercise is important to maintaining good health but it can also help with symptoms of constipation. Exercise increases blood flow, which when directed toward the digestive tract, can strengthen your colon. Just like every other muscle in your body, a strong digestive system makes for a healthier you.

Go Easy On The Dairy

Though dairy has its own health benefits, it is high in fat. Lactose content can be detrimental if you consume too much of it.  Dairy is a binding agent and can make constipation worse. Other alternatives are vegetables that are high in calcium and rich in fiber. Alternatives to consume are kale, broccoli, or spinach. Also, whole grains like oatmeal, quinoa and chia seeds can also support you.

Source- Everyday Health – Foods to Avoid

Stay Hydrated

Soluble fiber attracts water and is easily dissolved, it is important to make sure that you are drinking the right amount of water to benefit your overall health. Your colon absorbs the water that comes from the food you digest. It’s important to drink enough water in order to keep the rest of your body hydrated. Without proper hydration, food matter that isn’t absorbed into the body is left and harder to get out. Staying well hydrated will replace what your colon uses to nourish the rest of your body, and get rid of what it doesn’t need with ease.

Source – Health-US News – Constipation Solution

Get To Sleep

To have your body performing at its best it is important to get enough sleep. A regular sleeping schedule aids you in maintaining a well-functioning digestive system.

Source – Tuck – How Sleep Affects Digestion and Vice Versa

Listen To Your Body

Listening to your body is the best way to avoid health problems. If you feel like you are maintaining a healthy lifestyle and still have trouble, see a medical professional right away. Prolonged constipation can be a sign of an underlying illness or medical condition.

Check Your Medications

Are you someone who takes daily medication? it’s important to be aware of the side effects. Antidepressants and pain medications most commonly affect regularity. In a quick fix, many people will take laxatives to help. When you rely on laxatives alone to help you go, your body will become accustomed to having that help. To avoid adding another medication to relieve the symptoms of constipation, go for a meal that is high in fiber or a fiber supplement like psyllium husk.

Source – WebMD – Lifestyle Habits that Cause Constipation

High Fiber Diet: Why it’s important and what you should eat

A high fiber diet can support us in many ways but many fall short of the recommended daily amount

Why its important to have a high fiber diet?

Recent data has shown that having a high fiber diet can support us in many ways but sadly many fall far short of the recommended daily amount. There are many benefits to eating a high fiber diet:

  • Supports weight loss
  • Lowers cholesterol and blood sugar levels
  • Lowers risk of cardiovascular diseases (stroke and heart disease)
  • Prevents constipation

How much fiber should I be eating?

The Academy of Nutrition and Dietetics has stated that:

  • Women should aim for 25 grams of fiber per day
  • Men should target 38 grams

What should I eat to increase my fiber intake?

A great way to naturally consume more high fiber food is by adding more fruits and vegetables into your diet. Below we share a few examples of high fiber foods:

Sources of fiber

There are two types of fiber that are most common. To read more on them check out our last blog post (Link goes here). Here is a quick breakdown:

Soluble Fiber: dissolves in water and helps lower cholesterol

Insoluble Fiber: doesn’t dissolve in water but adds density to stool. Helps prevent constipation.

Other sources of fiber

There are many alternatives to fiber, such as sprinkling chia seeds on your oatmeal. But the easiest and most effective is finding a high fiber supplement that is both Soluble and Insoluble. It is important to do some research when looking for a fiber supplement to make sure they are using high-quality psyllium powder as a source of fiber.

Did this support you? Let us know in the comment box below