There’s a growing trend in “high protein” diet “no carbs” and many other trending ways to eat. One thing I haven’t seen people talk about is the importance of fiber!
Fiber is critical for your health. Dietary fiber is found only in plant foods. There’s a big amount in fruits, vegetables, legumes, and grains. Women should eat at least between 21-25 grams of fiber per day. Men should eat at least between 30-38 grams of fiber per day.
Fiber passes through your small intestine undigested & forms the bulk of your stool. Fiber stabilizes your body’s blood sugar levels. Since there are so many people at every age with Type 1 & Type 2 diabetes, adding fiber might help control diabetes.
Dietary fiber removes excess cholesterol and hormones, binds to and deactivates cancer causing substances.
Fiber pushes the toxicity and sludge (gross) out of the body. Helping keep excessive breeding of bad bacteria, so your good levels of good bacteria stays in the right balance.
Fiber does make you full. It adds bulk. It’s a natural way to fill you up without worrying about your caloric intake.
Colon cancer is no joke. Why risk it? Diverticulitis is also serious. DIverticulitis is when pouches form on the wall of your colon. It can be very painful!
Your colon aka large intestines is approximately 5 feet long. Your small intestine is approximately 20 feet long. Yes, you read that right. Your intestines have many turns and is packed into your body. Without a diet high in fiber you are putting your body through some hard work to get your digested food to pass through your bowels.
You know what people say about eating corn and how it comes out. Well, eating corn is actually good to do, It also helps push that food through.
Here are some high fiber rich foods:
- raspberries (1 cup) 8 grams
- pear, with skin (1 med) 5.5 grams
- apple, with skin (1med) 4.4 grams
- strawberries halves (1 1/4 cup) 3.8 grams
- banana (1med) 3.1 grams
- orange (1 med) 3.1 grams
- figs, dried (2 med) 1.6 grams
- rasisins (2TBS) 1.0 gram
GRAINS, CEREAL & PASTA
- spaghetti, cooked, whole wheat (1 cup) 6.2 grams
- barley, pearled, cooked (1 cup) 6.0 grams
- oat bran muffin (1 med) 5.2 grams
- oatmeal, quick, reg. or instant, cooked (1 cup) 4.0 grams
- popcorn, air popped (3 cups) 3.5 grams
- brown rice, cooked (1 cup) 3.5 grams
- bread, rye (1 slice) 1.9 grams
- bread, whole wheat or multigrain (1 slice) 1.9 grams
LEGUMES, NUTS & SEEDS
- split peas, cooked (1 cup) 16.3 grams
- lentils, cooked (1 cup) 15.6 grams
- black beans, cooked (1 cup) 15 grams
- lima beans, cooked (1 cup) 13.2 grams
- baked beans, vegetarian, canned, cooked (1 cup) 10.4 grams
- sunflower seed kernels (1/4 cup) 3.9 grams
- almonds (1 oz.-23 nuts) 3.5 grams
- pistachio nuts (1 oz.-49 nuts) 2.9 grams
- pecans (1 oz.-19 halves) 2.7 grams
- artichoke, cooked (1 med) 10.3 grams
- peas, cooked (1 cup) 8.8 grams
- broccoli, boiled (1 cup) 5.1 grams
- turnip greens, boiled (1 cup) 5 grams
- potato, with skin, baked (1 med) 2.9 grams
- tomato paste (1/4 cup) 2.7 grams
- carrot, raw (1 med) 1.7 grams
Ladies having fiber in your diet will also keep you from getting bloated and help slim down your tummy. Ummm, yes please.
Eat a salad before your dinner. But remember that your dressing can add up big time in calories so go easy. When dining out, I recommend asking for any cheese to be omitted or on the side and ask for the dressing on the side. That way you can control your calories. Try sticking to a vinaigrette.
Think like a rabbit and get to eating those veggies and fruits to help keep your colon in optimal health. **Try the Green Smoothie I have previously posted. Plenty of good fiber.
#healthy #fiber #colonhealth #cleaneating #fitness #cancer #diabetes