A good list of healthy foods high in fiber is vitally important. Nutritious fiber foods help prevent constipation, diabetes and heart disease, as well as to lose and maintain a healthy weight.
Even if you already know you're not getting enough fiber foods, fiber facts may still confuse you.
So don't wait while we unravel the mysteries of fiber in foods and supplements. Click on my printable healthy fiber foods list and excellent chart of fiber rich foods. Print them out and hang them up in prominent places around your kitchen. Then you can begin eating more fiber today!
What is Fiber?
Forensically speaking, dietary fiber is sort of the skeleton of a plant. Just like the bones in your body, fiber helps plants to keep their shape and stand up straight. But here's the weird part of the fiber foods puzzle. Even though high fiber is so good for you, you can't digest plant fiber.
The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity.
So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush!
It's important to add high fiber foods to your diet slowly over a couple of weeks. This gives your digestive system time to gradually adjust to the change. And be sure to drink plenty of water.
While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet.
But that's not all of the many health benefits of fiber and foods high in fiber.
The fiber foods on this list have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly. Wow!
Soluble Fiber and Insoluble Fiber
All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. It can be divided into two categories with different effects on your body.
Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It's also found in fruits such as oranges and apples and vegetables, like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestion time. This helps to regulate blood sugar.
Studies also show that soluble fiber can help reduce your overall cholesterol count. But what's even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol.
Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps move waste through your intestines and bowel.
The recommended total daily fiber intake for adults is 30 to 40 grams.
But most Americans get only about 10 grams of fiber a day. For excellent printable guidelines go to this great list of healthy foods high in fiber and my healthy high fiber foods chart; print them both out, hang them up in your kitchen and start eating more high fiber foods today.
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.