High Fiber Foods and their benefits

A high fiber diet promotes bowel regularity, and decreases the risk of diverticulosis, high blood pressure and diabetes, according to sources.  It is good to consume 20 grams of fiber each day.  Here are some great food sources for fiber.

  1.  Whole grains:  According to Livestrong.com, fiber found in whole grains is insoluble, or does not dissolve in water and adds water and bulk to stools.  Consequently, eating whole grains is a great way to treat constipation.  Whole grains can be found in cereals, breads and pasta.  One of my favorite sources is steel cut oats.  Takes about 25 minutes to cook, and it tastes great!
  2. Legumes:  Beans are a high fiber food that is water soluble.  Soluble fiber has been associated with significant decreases in unhealthy cholesterol and is good for heart health.
  3. Fruits and Vegetables:  Raw fruits and vegetables are high in vitamins and minerals, and are a great source of fiber.  Avoid canned fruits and vegetables because they are high in sugar.  Make a point of having a salad everyday.  I love a salad with a lot of color, which means variety of vegies.  Also, instead of buying packaged dressing at the store, I whip up my own.  Very simple, Olive Oil and Balsamic Vinegar.  I enjoy seasoning my salad with sea salt, pepper, garlic powder and dried oregano flakes. Also, as a snack I eat a piece of fruit.  Usually an apple or a pear.  They are packed full of fiber.
  4. Nuts and Seeds:  Another great source of fiber as a snack, grab a handful of nuts, and seeds.  Add nuts and seeds to your cereal, oatmeal or salads.  For breakfast, I’ll have a piece of whole grain bread with almond butter, and blueberries on the side.

High fiber foods are tasty and good for you, too!

Here’s to your Health!

Kim Lowrey, Certified Colon Hydrotherapist

Colon Hydrotherapy Center, Fayetteville, AR


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