Don’t you just love vacation? Me, too!
Unfortunately, vacation can really take its toll on our bodies if we’re not careful. Being away from home usually means more restaurant food and less restful sleep. And there’s nothing fun about getting home five kilograms heavier with low energy and bloat.
I’ve learned that making a few things non-negotiable upon return is the key to looking and feeling better quickly, I will share with you the top thing that you should consider for a healthier return.
Fill up with fiber-rich foods.
Getting our digestion back on track after vacation is essential. We need both soluble and insoluble fibers.
What is fiber?
Quite simply, fiber is plant roughage — the part of veggies, fruits, beans, grains, nuts and seeds that resists digestion. So why would you go out of your way to eat things that just come out anyway? Fiber helps clean out your digestive system and get rid of things (namely extra hormones, cholesterol, toxins and waste) that shouldn’t be there.
Fiber also provides a plethora of other health benefits, including proper colon health and intestinal bacterial balance. In addition, fiber-rich foods are essential for a strong immune system, faster metabolism, and weight control, diabetes and cardiovascular disease prevention, and better overall health.
What’s the difference between soluble & insoluble fiber?
Insoluble fiber has a laxative effect and is found in fruit and vegetable skins, wheat, wheat bran, rye and rice. It doesn’t readily dissolve in water, so it adds to fecal bulk (poop mass). It’s crucial for hearty, healthy bowel movements.
Soluble fiber absorbs liquid, swells and is readily digested by intestinal bacteria. It ferments and produces gases in the digestive tract. I know this doesn’t sound so sexy, but it’s very important for colon health. Soluble fiber creates a feeling of fullness and is the kind of fiber responsible for lowering LDL “bad” cholesterol. You have to look a little harder for soluble fiber in the diet, but champions include chia seeds, flax seeds, oats, oat bran, beans, lentils, and most fruits — especially berries.
How much fiber do you need to eat?
The recommended intake for disease prevention is 14 grams of fiber for every 1000 calories consumed, which averages to at least 38 grams per day for men and 25 grams per day for women.