You need your fiber if you want to be regular. Most people know that fiber is great for a healthy digestive system.That’s because fiber is a bulking agent in the body.
Just like a laxative, it can contribute greatly to bowel movement. Yet, there is far more to the fiber story than that. Fiber rich foods are loaded with healthy nutrients. There are, in fact, two types of dietary fiber: soluble and insoluble
Soluble fiber gets rid of toxins and waste in our bodies
Soluble fiber absorbs and breaks down in water. It’s like a sponge in that it is very absorbing. Soluble fiber absorbs bile in the intestinal tract. The body uses bile like a freight train. It carries out excess cholesterol, excess estrogen, old red blood cells and toxins. By absorbing the bile, soluble fiber helps carry all of these wastes out of our body.
This is the type of fiber that can help lower cholesterol. It is also the one that helps regulate blood sugar. Soluble fiber absorbs most of the calories in the fiber flush effect.
- Good sources of soluble fiber are:
- Oats, barley and rye
- Fruit
- Root vegetables
- Golden linseeds
Insoluble fiber gets the colon working like clockwork
Insoluble fiber does not break down in water. This is the type of fiber that helps to promote regularity by adding bulk and resistance for the colon. It’s like a broom that sweeps the colon clean.
By adding the bulk, it stimulates the contraction of the colon, moving waste toward bowel elimination.
It also helps to control the bacterial balance of the colon, which is vital for proper functioning.
Good sources of insoluble fiber are:
- Wholemeal bread
- Bran
- Cereals
- Nuts and seeds
Fiber is the indigestible part of a plant. It passes directly through the digestive tract without all the calories being absorbed.
The average American should double or triple their intake of fiber
We need both types of fiber in our diet. The best foods have a balance of both soluble and insoluble.
Yet, most people in the Western World are not taking in enough of it.
According to a study out of Tufts University, the average adult in the United States gets just 15 grams of fiber each day. They should be getting between 25 and 35 grams per day. To be precise, researchers out of Kentucky recommended 14 grams of fiber per 1,000 calories of daily energy expenditure. So, if your Total Daily Energy Expenditure is 2,800 calories, you’ll need 39 grams of fiber.
It is important to increase your fiber intake gradually. If you increase your consumption too quickly, you may develop stomach cramps, bloating and flatulence. Also, ensure that you are drinking plenty of water with your fiber intake. Make sure to get in six to eight glasses of water per day.
Fiber doesn’t have to taste like cardboard. In fact, many fiber rich foods are delicious. They can be found naturally in fruits, nuts, and vegetables.
In order to increase your intake of fiber, you should consume breakfast cereals that contain barley, wheat or oats. We have made a list of top 10 high fiber foods you can eat to male sure you get enough of this very important ingredient:
1. Passion fruit (Helps your body all over)
Passion fruit is a delicious tropical fruit that has either dark purple or yellow, dimpled skin. The tough shell is inedible. When the shell wrinkles, you know that the fruit is ripe. The seeds can be eaten or the juicy pulp inside can be strained.
Passion fruit is a great source of dietary fiber if you eat the seeds. This helps improve digestion, prevent constipation and it makes you feel fuller faster, which can help with weight control.
In addition to being a great source of fiber, passion fruit is also filled with the powerful antioxidant Vitamin C, which helps to defend us against harmful free radicals. It also helps to stimulate the immune system, and fights off infection. It even stimulates collagen production, which supports healthy bones, teeth, gums, and blood vessels.
When buying passion fruit, look for fruit that is heavy and firm. If the skin is green, it may not be ripe yet. As the fruit ripens, the skin will turn red, purple, or yellow. And don’t let ugly skin scare you off. Even if the skin looks dimpled or wrinkled, as long as the fruit doesn’t feel too soft, it should be in good shape.
2. Beans (Source of fiber, protein, B vitamin, iron, potassium and much more)
The 13,000 varieties of legumes that are grown worldwide all produce seed bearing pods and have nodules on their roots. Otherwise, the members of this plant family differ greatly.
All beans are a sub-set of legumes. They come in two varieties; pod or shelled. Shelled beans such as chickpeas, lentils, and kidney, black, navy and pinto beans are usually sold dried or canned. They are the highest fiber beans.
As well as being packed with fiber, beans are also high in protein, fiber, B vitamins, iron, potassium, and other minerals, while being low in fat. As you include beans into your meals, be sure to drink enough fluids and exercise regularly. Otherwise, your gastrointestinal system may not be able to handle the increased amount of dietary fiber.
3. Sunflower Seeds (The fountain of youth)
Sunflower seeds are high in fiber, they are a great source of protein, they will help you lose weight and fight off cancer. They are good for your heart, as well as improving bowel movements. They are antioxidant and anti-inflammatory. The seeds will even make your face look younger. Sunflower seeds are also loaded with manganese and Vitamin E, which is great for the skin.
Be sure not to over-eat on sunflower seeds. They contain mono-unsaturated fats and do add calories to your diet. Sunflower seeds can be sprinkled over salads. You can also mix them with cereal, eat by the handful, roast them, and add to savory and sweet dishes.
4. Nuts (Almonds, Pistachios, Pecans)
The embryos of various trees, bushes, and other plants, nuts and seeds are packed with all the nutrients needed to grow an entire new plant and have been valued for their nutritional content since prehistoric times.
Most nuts and seeds are a good source of dietary fiber. A cup of almonds, for example, provides about 15 grams of fiber. Nuts are also excellent sources of protein and other nutrients as long as you keep servings to a handful.
They have been shown to lower cholesterol and help control weight. Eating more nuts is also associated with a lower risk of stroke. Their healthy qualities may be attributed to their fatty acid profile along with their protein, fiber and magnesium content.
Nuts and seeds are one of the best food sources of Vitamin E, an important antioxidant that enhances the immune system, protects cell membranes, and helps make red blood cells. Nuts also contain folate, and other minerals such as iron, calcium, selenium, manganese, zinc, potassium, and flavonoids as well as plant sterols.
5. Sun Dried Tomatoes (Your bones will thank you)
Tomatoes contain many health benefits. However, because of their high moisture content, they can quickly deteriorate. Drying out tomatoes by removing the water content can greatly preserve the life of tomatoes. Sun dried tomatoes are especially high in protein and fiber content.
A cup of sun dried tomatoes also contains 39% of the recommended daily intake (RDI) of potassium, and 82% of the RDI of iron for men. Sun dried tomatoes are a great source of B complex vitamins. In addition they are a good source of calcium for bone health.
6. Dry Roasted Soybeans (Fill up on essential amino acids)
A 100 gram serving of dry roasted soybeans contains 6 grams of fiber. This fiber is a great asset for helping reduce high levels of cholesterol, as well as helping to reduce the risk of colon cancer. Soybeans are also a great source of protein, containing more than any other plant product. They’re the only vegetable product that contains all eight essential amino acids.
7. Flax Seeds (For a healthy heart)
Flax seed, traditionally known as linseed, is a tiny seed packed with a variety of components that can play an important part in your diet. It is inexpensive and has a pleasant, nutty flavor. Flax is available in a number of forms, including flaxseed oil, flax-meal, which can be incorporated in baking recipes and smoothies.
Flax is a rich source of soluble fiber. Studies conducted at the University of Toronto showed that 25 to 50 grams of flax per day helped lower blood cholesterol significantly. 50% of flaxseed oil is made of alpha-linolenic acid, a heart-healthy omega-3 fatty acid.
8. Dark Chocolate (Get healthy by enjoying some chocolate)
Chocolate is made from beans found in the pods of the cocoa tree, an evergreen that originated in the river valleys of South America. Although cocoa powder is low in calories and fat, most chocolates contain refined sugars and milk.
Cocoa contains antioxidants, but they may be destroyed during processing. Dark chocolate, though, has less sugar and milk added. A 100-gram bar of dark chocolate will usually contain about 11 grams of fiber, providing nearly half of your daily requirement.
When choosing a bar of chocolate, look out for bars with at least 60% cocoa. Dark chocolate (chocolate with a higher amount of cocoa) has been shown to lower blood pressure. In a study by researchers at the University of Cologne, the number of dark chocolate eaters diagnosed with hypertension dropped from 86% to 68% after 4 months. Dark chocolate also stimulates the production of endorphins, chemicals in the brain that bring on feelings of pleasure.
9. Dried Herbs, spices and peppers (Chronic diseases be gone)
For thousands of years herbs and spices have been used as flavorings, medicines, perfumes, dyes, and even weapons of war. Both fresh and dried herbs provide a wide variety of active phytochemicals that promote health and protect against chronic diseases.
Herbs are the leaf of the plant, while spices, which are usually dried and powdered, are the fruits, flower buds, roots, or bark of plants. Rich in minerals and antioxidants, herbs and spices help to prevent a variety of ailments.
Many spices, including allspice, coriander, ginger, nutmeg, and turmeric, are known for their tonic effects on the digestive system. This is due to their high fiber content.
The herb which contains the highest amount of fiber is cinnamon, with 53.1 grams for every 100 gram serving. The next highest fiber contents come in dried oregano, ground savory and rosemary.
10. Bran (Corn, Wheat, Rice, Oat)
Bran is the indigestible outer husk of wheat, rice, oats, and other cereal grains. At one time, bran was mostly discarded or used for animal feed when grains were milled. Different types of bran contain different amounts of fiber, both soluble and insoluble.
Bran’s high fiber content may reduce the risk of colon and other obesity-related cancers. Many societies whose diet is high in fiber have lower risks of heart attack. The fiber in bran reduces blood cholesterol levels, a risk factor for heart disease.
All types of bran, as well as other high-fiber foods, play an important role in weight control by promoting a feeling of fullness without over-eating.
Oat bran is high in soluble fiber, which is sticky and combines with water to form a thick gel. It appears to improve glucose metabolism in people with diabetes, which may reduce their need for insulin and other diabetes medications.
You should know that severe bowel obstruction can occur if you eat large amounts of bran, especially if you don’t drink enough water. If you’re new to the bran game, gradually increase intake until your body gets used to it.
Including a balance of fiber from the 10 great sources listed above is a smart way to ensure that you are providing your body with the internal cleanser that it needs to function optimally for you. It will also give a great boost to your fat loss efforts.
Make sure that you get a good mix of both soluble fiber, for bile absorption, and insoluble fiber, to provide a natural colon cleanse, keeping you regular. Aim for between 20 and 30 grams of fiber per day and you will be right on track for a healthy digestive system as well as an efficiently working elimination system.
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