High Fiber Foods –
7 ReasonsYou Must Include
Them in Your Healthy Diet
High fiber foods are whole plant foods that are good for you by virtue
of their fiber as well as the other nutrients like vitamins, minerals
and antioxidants they contain. Here are seven reasons for including high fiber foods in your diet every day:
- Whole plant foods contain fiber.
Animal foods and refined foods contain no fiber. Today, humans are
missing out on the health benefits of fiber, along with the
cancer-fighting and heart-health nutrients of whole foods.
Until very recent human history, people got 95% of calories from whole
plant foods. Today it’s only 7%. No wonder human health continues to go
- Avoid constipation. Plant fiber is like an intestinal broom.
It sweeps clean a dirty bowel and helps to prevent diseases from
occurring, like colon cancer and diverticulosis. Eating refined foods
and animal products leads to slow elimination and toxic substances
remaining clogged in the colon.
- One of the things fiber does is remove toxic substances,
such as heavy metals like mercury (from eating fish or farm animals fed
with fish meal) and cholesterol (from eating animals). Lower
cholesterol is a wonderful result of eating high fiber foods.
- It becomes easier to lose weight
when you’re consuming a lot of whole foods rich in plant fiber. These
foods fill you up, satisfy, and keep you feeling full for a longer time.
By eating a whole plant food diet, you’ll find it’s easy to get
adequate fiber. Here’s a list of some of the high-fiber foods: Dried beans,
peas and other legumes; green beans; dried fruit such as figs, apricots
and dates; fruits like raspberries, blackberries and strawberries,
cherries, plums, pears, apples, kiwi fruit, guava, banana; vegetables like green peas, broccoli, Brussels sprouts, corn, beets, baked potato with the skin, carrots; greens like spinach,
beet greens, kale, collards, Swiss chard and turnip greens; nuts such
as almonds, Brazil nuts, and walnuts; whole wheat and barley products,
rye, oats, buckwheat and cornmeal.
women have elevated levels of estrogen. This is because of eating a
high-fat diet and also because of the general lack of fiber in the SAD
diet. Fiber binds with estrogen and removes the excess from the body, possibly helping to prevent breast cancer.
- Because fiber traps carbohydrates, it slows down their digestion and absorption. This may help to prevent wide blood sugar swings throughout the day. Studies have shown that a high-sugar, low-fiber more than doubles a woman’s risk of type 2 diabetes.
- Protect yourself from heart disease. Research has shown that a heart-healthy diet (low in fat and cholesterol, high in fruits,
vegetables and whole grains) can significantly lower cholesterol
levels. This comes from the fiber binding with the cholesterol; also,
research shows that soluble fiber can slow the liver's manufacture of
Are you convinced about consuming more high fiber foods? Here are a couple of easy tips: (1) Eat more raw food.
Cooking breaks down some of the fiber into its carbohydrate components.
(2) Don’t peel all of your food. The skin contains valuable fiber. (3)
It may be obvious, but whole fruits and vegetables contain more fiber
than juice which may be strained (no fiber) and lacks the skin and
Don’t try to take a shortcut by using fiber supplements.
You need the other nutrients in whole foods. In addition, there have
been reports of gastric or esophageal obstructions caused by use of a
fiber supplement. Plus, these supplements may just be useless and a
waste of your money. Spend that money on some delicious vegetables,
beans, grains, and fruits.
Try this delicious and easy high-fiber recipe for broccoli salad.
A great high-fiber breakfast treat: Old-Fashioned Pancakes!
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