Many factors contribute to hormonal balance and tackling belly fat, but the power of reducing cortisol, insulin, inflammation and toxic estrogen make our efforts unstoppable. Science and clinical studies support one solution proven to effectively combat three of these ab-fat culprits, and it’s very likely a simple ingredient lurking in your kitchen right now. 

Guess what – it’s fibre! In general, most adults tend to take in an average of only 16 grams per day, while optimal daily recommendations are closer to 30 to 35 grams per day for women and 35-40 grams for men. And fiber tends to come from starchy carbs, so if you are eating Hormone Diet style, you will only be having one serving of these per day at dinner.

Sometimes, added fiber sources become a necessity, and here are seven reasons you need to eat more fiber today:

1. It makes you feel full and this is exactly why my new Hormone Diet Approach to Ketosis and The Hormone Diet Detox recommends two cups of cooked veggies (soups, added to salads cooled, stir-fries, baked or steamed) twice daily. Salad greens, celery and cucumber do not count for fiber.  You won’t believe the difference the added fiber-rich veggies makes for appetite control and satiety.
2. It boosts adiponectin, the hormone your body releases when you exercise that burns fat. So can’t make it to the gym? A quick solution is to eat a coconut fiber bar.
3. It assists with the reduction of cholesterol, triglycerides, and fatty liver disease. I had one male patient significantly reduce his weight and fatty liver condition on the three-month follow-up measured by the scale and abdominal ultrasound. It was the regular intake of Soluble and Insoluble Fibre in his daily smoothie combined with Clear Liptrim that made the difference.
4. Ladies got PMS? Men got Ab Fat? Add a fiber supplement to your diet – in smoothies or mixed with vitamin C powder at bedtime to assist with bowel regularity. Every time you poop, you rid estrogen – and this is true for both men and women. Plus, the fiber binds the estrogen. If you have cellulite on the back of your thighs or hips, which can also be related to extra toxic estrogen, fiber is definitely your friend.
5. It reduces elevated blood insulin, the one and only hormone that tells your body to store fat – particularly around the belly, love handles, bra fat and upper arm areas. If you are starving all the time, bloated, brain-fogged, and craving carbs, you need to get your insulin in check. Fiber is one trick you can use to help.
6. Ensuring your body gets enough fiber each day is very important for gut health, bacterial balance and promoting bowel regularity.
7. According to studies, increasing your intake of dietary fiber significantly reduces the risk of death from cardiovascular, infectious and respiratory disease. 

There are two types of fiber – soluble and insoluble – and your body needs both of them for optimal health, digestion and elimination.

Soluble fibre is fantastic for lowering LDL cholesterol, stabilizing blood sugars and reducing excess insulin. It keeps the bowels moving and can help prevent constipation. Good sources include fruits (especially apples, pears and oranges), vegetables (broccoli, sweet potatoes, cabbage, potatoes and carrots), oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, and peas.

Insoluble fibre helps to bulk up our stools, keep the bowels moving and speed up transit time of food through the digestive tract. It’s an essential part of a detox program because fibre binds excess estrogen in the digestive tract and furthers its removal from the body. Insoluble fibre can also affect the composition of intestinal bacteria.   Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables (apples, pears, berries, tomatoes, eggplant, zucchini and carrots), nuts (especially almonds), seeds (particularly sunflower seeds), soybeans, dried beans and whole-grain foods. 

When it comes to managing your appetite, blood sugar and insulin balance, it’s best to have fibre added to at least twp meals daily. I would like you to think of it as important as protein in your meals for fat metabolism and hormonal health. Here are some options to help you up your fibre enough to acquire all the benefits:

Clear Fibre One serving provides approximately 83% insoluble and 17% soluble dietary fiber, providing 6g per serving. This product is an excellent solution for those with occasional constipation. Fibre supports the structural integrity of the intestinal wall. Soluble and Insoluble Fibre provides the benefits of dietary fiber without the more allergenic or hypersensitizing fibres, making it great for those who are sensitive to psyllium, corn, or citrus products.

Soluble Fibre – this is purely soluble fibre and intake has been found to delay the rise in glucose levels after a meal and enhance the effects of insulin. Soluble fiber helps maintain the health of the gastrointestinal system. Fiber’s ability to slow gastric emptying helps to increase satiety, which may be helpful for individuals who are trying to reduce energy consumption and lose weight.  Soluble fiber is not digestible by enzymes in the gastrointestinal system, but is instead fermented by healthy bacteria in the gut.

Regular Girl is a popular product at Clear Medicine as it is a blend of two of our favourite ingredients – soluble fibre and probiotics! Regular Girl is for EVERYONE (not just girls!) and the best news is it comes in convenient carry and go packs. 

For the days you are falling short or on the go, I have to say we have the most delicious tasting fibre bar. The Vitamin Chocolate-Coconut Fibre Bar contains 11g of fibre and I have been telling all my patients to stock up. Use this for dessert and it’s tasty frozen too.

And how do I get my fiber? I add tasteless Clear Soluble fiber to my breakfast challenge shake that I have been doing for over a year and I love the effects. It includes marine collagen, clear recovery as a source of creatine and BCAA’s and a scoop of protein of my choice for the day that could be whey, pea, or vegan detox cleanse shake.