It won’t take much effort to scroll through either my website or social media pages to see that I speak highly of both psyllium fiber and ground flaxseed as individual ingredients of great value for metabolic health.
For that reason, above all else, I was excited to partner with Brightside Organics to create sponsored content to showcase their Natura Fiber product that contains both of these ingredients!
The nutrition nerd in me is really excited to introduce this product to you, highlight its strengths, and give you the role I see it playing in your routine.
In much of my client population I try to achieve the following goals:
Lower both long-term and post-meal blood sugar levels
Because of their high soluble fiber content, both psyllium and ground flaxseed have been shown to significantly reduce postprandial blood sugar response when added to any high-carb meal (think oatmeal, fruit smoothies).
Increase your intake of dietary fiber and magnesium
The average Canadian is anywhere from 10-20 grams short of their daily fiber needs and up to 140 mg of magnesium short of their needs in this requirement.
From a public health perspective, magnesium and fiber are two of the most important nutrients that are not being consumed, and I see addressing these gaps as extremely important.
For reference, 3 heaping tablespoons of Natura Fiber provide 14 grams of fiber and 70 mg of magnesium, showing significant potential to help fill this gap in people who may struggle to do so.
Increase your dietary intake of polyphenols
Polyphenols are this wonderful family of compounds (I’ll link to my post on them) with a number of benefits for the human body, especially in the gastrointestinal tract, where they positively affect healthy gut bacteria and reduce the negative inflammatory effects of less healthy bacteria.
Oh, and guess what? Ground flaxseed is one of the greatest dietary sources of polyphenols.
Improve bowel regularity with minimal gastrointestinal discomfort
Because of their unique soluble fiber content and low FODMAP levels, both psyllium and flaxseed fiber have been individually shown to improve bowel regularity (ie, more and better quality bowel movements) especially in those with chronic constipation.
Their unusually high water-holding capacity helps to soften the stool and make it easier to pass.
Reduce insulin resistance
Insulin resistance is a common feature of metabolic diseases such as prediabetes, type 2 diabetes, fatty liver disease and PCOS – among others.
Due to a combination of factors, including fiber content, magnesium content, and polyphenols, both psyllium and flaxseed have been shown to measurably reduce markers of insulin resistance when used consistently over a period of several months.
Increase satiety between meals
I always tell my clients that I want them to be in a position where they have a healthy level of hunger at mealtime, but equally that they rarely experience unexpected or unwanted hunger between meals.
Boosting the fiber content of the meal, as we might do by incorporating both psyllium and flax, is an easy and highly effective way to contribute to this ultimate goal.
From my science to your kitchen
Still with me?
So far I have offered my scientific opinion on the powerful role I see for this product in the lives of the people I work with and those who learn from me remotely.
Now let’s translate that into a day in your life.
I see two main routes to the best use of Natura Fibre:
Route 1 – Included as part of special meals
Think hot oatmeal, overnight oats, smoothies, smoothie bowls, yogurt parfaits.
These are excellent vehicles for many complimentary ingredients, including especially Natura Fibre.
Route 2 – Consumed with water before/during meals
I appreciate that not every meal one eats will be perfectly suited to using Natura Fibre, so my next best recommendation is to mix it with plenty of water and consume it either just before or during the early stages of a meal.
Many studies that measure the blood sugar-lowering effect of psyllium and flax individually often have participants consume it just before a meal, where it can have an even greater effect on slowing the movement of food through your system and thus lead to a healthier blood sugar and insulin response.
Final Thoughts
If you’ve been hesitant to include one or both of psyllium and flaxseed in your routine, here’s your cue to get them both into the mix in an easy, effective, and highly effective way.
Visit Brightside Organics for more information!!
Andy De Santis RD MPH
