5 Good Reasons For Fiber

Why Fiber? fiber_bean_variety

Here Are 5 Good Reasons…..

  • Fiber promotes regularity by adding bulk to stool and stimulating the rapid movement of waste through the colon. By serving this purpose, fiber can help prevent bowel problems, including constipation, diverticulosis and hemorrhoids.
  • Fiber blocks the absorption of some of the dietary cholesterol and fat you eat, which can lower your numbers and help prevent plaque buildup that can lead to heart attack and stroke.
  • Fiber protects against certain cancers, especially in the colon and rectum. Fiber helps “move things along” in the digestive track, reducing the amount of time that stool is present in the intestinal tract. The less time it spends there, the less time bacteria have to metabolize it and produce gasses that may act as carcinogens (cancer-causing agents).
  • Fiber can lower fasting blood-sugar levels in diabetics and those at risk for diabetes.
  • Fiber may also help you to achieve that one thing that almost everyone wants – weight loss. Not only does fiber help reduce calories by blocking fat absorption, it also acts as an appetite suppressant. The bulk provided by fiber is calorie-free and can make you feel full faster and longer than other foods. Controlling appetite is often one of the most difficult aspects of achieving weight loss, which is certainly a big plus for fiber.
For more information on fiber as well as some smart “fiber food” choices, check out my link below……….

Best Fiber Foods For Colon Cleansing – Nutrition Basics

Best Fiber Foods For Colon Cleansing – Nutrition Basics

high-fiber-foods-main_FullTo function normally, the large intestine requires two nutrients: fiber and water. Fiber is one of the most neglected nutrients. As a result, we live in a constipated society. Most diets provide only 12 g of fiber. No wonder the average “transit time” is one week! For good health, the colon requires 25-50 g of fiber daily. Early signs of unhealthy conditions in the bowels include bloating and gas, dark, dry stool and painful defecation, migraine headaches, and acne on the chin, chest or back. Besides being an effective antidote to constipation, eating high-fiber foods is a low-cal way to fill your stomach. Being regular, by the way, means a “daily bowel movement”


Here are some top picks for fiber:

Lentil soup, 1 cup
14 g
Chili, vegetarian
11 g
Figs, dried, 3
10 g
Spinach, 1 cup, cooked
7 g
Multigrain bread, 2 slices
6.5 g
Papaya, dried, 2 slices
6.4 g
Chickpeas, ½ cup, cooked
6 g
Black beans, ½ cup
6 g
Whole wheat pasta, 1 cup, cooked
5.6 g
Kiwi, 1 medium
5 g
Raspberries, ½ cup, fresh/frozen
4.6 g
Broccoli, ½ cup, raw
4 g
Brown or wild rice, 1 cup, cooked
4 g
Oatmeal cereal, 1 cup, cooked
3.5 g
Apple, medium with skin
3.5 g
Almonds, dried, 1/4 cup
3.5 g
Bran muffin, medium
3 g


Many of us assume our fiber intake is adequate if bread and pasta are part of our diet, but the refining of grains strips away most of the fiber – and most vitamins and minerals too. The whole grain – bran, germ, and endosperm – provides much more than fiber, including B vitamins, antioxidants, vitamins and minerals. White bread has only 7% of the vitamin E and 13% of vitamin B6 found in 100% whole wheat bread. Many breads list enriched white flour as the first ingredient and add fiber (like bran or flax). Read labels to ensure your bread is made from the whole grain. This should be listed as the first ingredient.

If your body functions best on a low-starch menu, supplemental fiber is available in many forms. The best option is ground flax seed (or flax meal). One to four tablespoons sprinkled into hot or cold cereal, over salad, in a smoothie, or even just mixed with water will not only gently ‘exfoliate’ your colon wall and provide bulk for stool, but the soluble fibers bind to cholesterol, fat, xenoestrogens, and other toxins in your digestive system, removing them with your stool. Another option is psyllium husks or hulls. Ground flax and psyllium can be found at most drug and health food stores.

Liquid chlorophyll added to drinking water helps to loosen up the muscles of your colon. Chlorophyll is rich in magnesium, a natural and safe muscle relaxant. Add one teaspoon to a glass of water.

  • Remember to introduce fiber into your diet gradually.
  • Too much at once may cause bloating and discomfort.


~ F I B E R    F A C T S ~

  • Fiber promotes intestinal regularity and health.
  • Fiber can help lower cholesterol and body fat by absorbing fat and cholesterol from food.
  • Fiber reduces the amount of food you eat and helps you feel full for a longer period of time.
  • A high fiber diet lowers the risk of many diseases, most notably heart disease, diabetes, high blood pressure, obesity, and certain cancers.