A high fiber diet (25-50 grams a day), in whole grains, cereal fiber, and magnesium rich foods can help keep blood sugars level. Eat nuts, add ground flaxseed to cereals, salads, eat air popped popcorn, 100% whole wheat bread, brown rice, lots of greens and veggies.
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Dr. Mark Hyman says Switching abruptly to a high-fiber diet can cause gas and bloating. Increase your fiber intake slowly until you get up to 50 grams a day. Eat 2 tablespoons of ground flax seeds a day. Sprinkle on salads, grains, or vegetable dishes or mix in a little unsweetened applesauce. Include a few handfuls of almonds, walnuts, pecans, or hazelnuts to your diet every day. If you’re have trouble getting your fill of fiber, choose a supplement that contains both soluble & insoluble fiber,
According to the Mayo Clinic, an apple or pear with the skin contains high fiber. Other high fiber sources are raspberries, strawberries, bananas, artichokes, pistachios, pecan, sunflower seeds, and almonds, lima beans, black beans and kidney beans. Oatmeal & oat bran or an Oat Bran Muffin contain soluble fiber and has fiber that binds with fatty acids to make digestion last longer. Brown Rice and Barley are also high Fiber. If a person does not eat enough fiber you might get gassy!
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