Why Your Brain and Body Need Fiber: A Fiber Recap
To appreciate this recipe more, let us dive into a recap on what fiber is, what it does, and why it’s such a critical component for not only digestive health, but overall health and absorption of more popular nutrients.
Fiber is the part of plant-based foods that passes through the digestive system and does not break down readily. There are two kinds of fiber: insoluble and soluble fiber.
Soluble fiber readily dissolves in water, examples are pectin and gums. Whereas, insoluble fiber is the opposite, and doesn’t readily dissolve in water. This includes hemicellulose and plant cellulose.
The majority of plants carry both soluble and insoluble fiber, but the amount varies. Fiber is a crucial part of a healthy diet and aids in various bodily systems metabolically. Both of these fiber types have unique benefits.
Since soluble fiber easily dissolves, it forms a gel that improves digestion in a lot of ways. For example it eases peristalsis which is the relaxing and contracting that your intestines undergo to move waste. Soluble fiber, lowers glycemic index and blood cholesterol levels. It helps the body develop good glucose control, thereby reducing the threat of diabetes.
Insoluble fiber works by attracting water into the stool to make it easier and softer to release, ensuring less strain during bowel movements. This fiber further stimulates bowel health and regularity. It promotes insulin sensitivity, and just like soluble fiber, it lowers your risk of diabetes. Dietary fiber promotes good gut health when taken in the right amount.
Fiber has the following health benefits
- control body weight
- control and possibly prevent hypertension
- help balance cholesterol levels in blood
- regulate bowel movements and prevent hemorrhoids
- regulate blood sugar
- regulate your body’s satiation signals, which let you know when you’re full
- lower risk of colon cancer
- lower risk of breast cancer
- lower risk of diabetes
- require more chewing, which slows down your meals and aids digestion
The Good News about Fiber For Improving Health
Moving on to the recipe ingredients, there are three fiber-rich ingredients found on the list. These are oat bran, flaxseed meal and chia seeds.
What do you need to know about these fiber ingredients?
Oat Bran Fiber for a Nootropic Diet
In an article written by Dorene Carter, she explained that if you are conscious about cholesterol levels, heart disease and other chronic disease, consider the addition of oat bran to your diet. Oat bran is a high-fiber food that can reduce cholesterol and provide a number of health benefits. Get the most health benefits of oat bran fiber by making it part of your daily diet.
In the Journal of the American Dietetic Association, it was found out that oat bran helps to keep blood sugar levels from getting too high after a meal by slowing down the digestion of carbohydrates and reducing the rate at which sugar enters your bloodstream. This will lower blood glucose levels, and helps to regulate the glycemic index of the dish as a whole. It may also improve blood sugar levels by increasing sensitivity to insulin, which helps to clear sugar from the blood.
When it comes to losing weight, oat bran consumption can help. According to J.L Slavin, professor and nutrition expert in the University of Minnesota, fiber helps stimulate weight loss by the absorption of water as food goes through the gut. It causes an increase in satiety and forms a sense of fullness earlier and for longer. It also suppresses digestion and increases absorption of food, therefore delaying hunger. Thus allowing for the reduction in calories consumed, which further increases weight loss.
In a study of bowel management of elderly rehabilitation patients, the effectiveness of wheat bran was observed to have some health benefits. Constipation rises when diets lack in fiber. Keep in mind that consuming a high fiber diet does require additional fluid intake otherwise a high fiber diet leads to constipation. Consequently, adding oat bran to snacks and meals and drinking lots of liquids can help you lose weight, get full sooner, stay full longer, and as a bonus prevents constipation.
Flaxseed Meal, Fiber For a Nootropic Diet
In an article by Joseph Nordqvist, it was explained that flaxseeds are an abundant source of micronutrients such as essential fatty acid alpha-linolenic acid, vitamin B1, manganese and dietary fiber. One of the oldest fiber drops in the world are the seeds that come from flax. This was known to have been grown in China and ancient Egypt. Flaxseeds are a good source of healthy fats, fiber and antioxidants.
In addition, Elaine Magee, MPH, RD, reported that even if flaxseed possesses various health components, its primary healthy reputation is owed to these three:
- Omega-3 essential fatty acids. These are good fats that has been proven to have healthy effect to the heart. Per tablespoon of flax seed, contains 1.8 grams of plant omega 3.
- Lignans. These are phytoestrogens, a group of phytochemicals that have antioxidant qualities and plant estrogen. It contains up to 800g more lignans that any other plant foods.
- Fiber. Both insoluble and soluble fibers are present in flax seeds.
Chia Seeds, Fiber for a Nootropic Diet
In an article written by Franklin and Hongu (2016), it was explained that chia is a desert plant that was grown over hundreds of years by the Aztecs of ancient Mexico. It was a very significant crop for these native people and a staple in their daily diet. They used chia seeds as a source of food and medicine. At present it has been coined as an amazing superfood. Tiny in size but huge in health benefits, chia seeds are really one of the most nutritious foods on earth. They are packed with omega 3 fatty acids, protein, fiber and loads of micronutrients.
Chia seeds are very high in antioxidant properties that serve as a synergistic protective mechanism for their sensitive fat content. The majority of the carbohydrates found in chia are in the form of fiber, which is great for a nootropic diet and is also keto friendly. They also have an ability to absorb 10-12 times their weight in water.
Chia seeds are a very good source of quality protein compared to other plant foods.
In addition to the high-fiber health benefits of these three ingredients. This recipe also contains a nootropic boost from Momental Mind. The natural content of these fibers will only increase the absorption rate of Momental Mind and thus increases the effectiveness of the nootropic nutrients.
High-Fiber Nootropic Crackers1/3 cup oat bran
1/3 cup flaxseed meal
2 tablespoons chia seeds
1 scoop Momental MIND
3 tablespoons olive oil
1 tablespoon water
¼ cup apple cider vinegar
½ teaspoon salt
- Preheat oven to 325F. Line a baking sheet with parchment paper. Cut off another parchment paper of the same size and set aside.
- In a bowl, combine all the ingredients and mix thoroughly.
- Transfer the dough mixture to the prepared baking sheet and place the other parchment paper on top of the dough. Flatten it using a rolling pin as to the desired thickness. Remove the parchment paper on top.
- Bake for 45 minutes or until the center is firm. Remove from the oven and allow to cool. Cut into desired sizes using a knife.
- Store in an airtight container and store at room temperature.