June 08, 2015

The Healthy Fiber Fad is Back

Remember when fiber was a fad and we ate food that tasted like cardboard? Back in the 80s and 90s, we read labels looking for added fiber and bran muffins and bran flakes became very popular. No one was excited about the taste, but we ate them because we thought they were good for us.
Fortunately, trends have changed and we have begun to eat “real food” again—fresh whole foods that naturally contain lots of fiber. No labeling required. Also, they have those additional essential nutrients which nourish our body.
The truth is that fiber is very important and it is more important than worrying about whether you are eating enough antioxidant or anti-inflammatory foods. In a nutshell eating real food has copious health benefits.
6 Good Reasons How Fiber Helps Our Body
1. Good for Proper Elimination
Bowel movements happen easily when there is enough fiber in the diet. Research shows that fiber helps you have a bowel movement as it creates bulky stools making elimination easier.
2. High-Fiber Diet Reduces Colon Cancer Risk
Scientists found the high fiber diet reduced risk for colon cancer when American and African volunteers swapped diets for just two weeks. 
3. Fiber Reduces Inflammation
Inflammation can be causative factor in many major diseases, from heart disease to cancer to high cholesterol. Studies found fiber in the diet reduced inflammation in the body greatly.
4. Eat Fiber for Weight Loss
A high fiber diet from whole food led to weight loss in the study highlighted in Medical News. We feel full longer after a meal, and do not overeat. 
5. Fiber Increases Calcium Absorption
Research shows that consuming fiber daily increased calcium absorption. This is important for children growing new bones, peoples at risk of osteoporosis and for post-menopausal women.
6. Helps Regulate Blood Sugar
Fiber plays a very important role in keeping blood sugar level. A study found a diet high in fiber from whole grains is associated with a reduced risk of type 2 diabetes. Another study showed that a diet low in cereal fiber is associated with an increased risk of type 2 diabetes.
So what is the best way to get this fiber into our bodies?
Fresh whole foods are the place to go. If your diet is not full of fruits, vegetables, whole grains and beans you will be deficient in the fiber department.
Two types of fiber: Don’t miss either!
  • Soluble fiber is helps in slowing down digestion. This is what will keep you feeling full and also stabilize blood sugar. Soluble fiber dissolves in water.
  • Insoluble fiber helps in preventing constipation. As they don’t  dissolve, the fiber is helpful in cleansing out the intestine waste. Insoluble fiber does not dissolve in the body.
Both types of fiber can be found in the same food.
All fruits, vegetables, whole grains, beans and nuts contain beneficial fiber.
  • Excellent sources of soluble fiber include: beans, oats, lentils, nuts, apples, oranges, flax seeds, peas, berries, cucumbers, celery, carrots and psyllium (which is typically found in fiber products).
  • Excellent insoluble fiber sources include: whole grains such as wheat, barley, corn, rice, kamut, seeds, nuts, broccoli, cauliflower, cabbage, zucchini, celery, tomatoes, green beans, kale, chard, collards and most every type of fruit.
Highest Fiber Foods
  • Navy and white beans, cooked win the fiber race at 19 grams per cup.
  • Most of the other beans, cooked have between 12 to 18 grams per cup. 
  • Elderberries win the fiber race at 10 grams per cup.
  • Raspberries and blackberries have 8 grams per cup.
  • Mangos and persimmons have 5 to 6 grams per cup.
  • Apples, bananas, oranges, strawberries all have around 3 to 4 grams per cup.
  • Most grains have between 4 to 6 grams per cup.
  • Acorn squash, cooked has 9 grams per cup.
  • An artichoke has 10 grams per medium vegetable, cooked.
  • Peas have 8.8 grams per cup, cooked.
  • Avocados have 6 – 7 grams per half, raw.
  • Broccoli has 5 grams per cup, boiled.
Now all there is to do is eat real food with lots of beans, fruit, vegetables and grains to get lots of fiber, vitamins, minerals, antioxidants and anti-inflammatory nutrients. Beans are also full of protein and all the other foods listed do have some protein as well.
How Do You Plan and Cook Real Food Meals with Lots of Fiber?
That is what we teach you in our online 2-5-30 Healthy Diets. We give you a complete shopping list and then hold your hand as you balance and cleanse your body over two days. All the meals are full of fiber to help cleanse. 

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