How Fiber Helps Keep You Healthy

The powerful and noticeable effects of eating fiber that will keep you well and make you feel great:

  • Feeds healthy gut flora.
  • Insoluble fiber stays intact through the digestive tract and helps everything move through smoothly, comfortably and regularly.
  • Ensures waste, toxins and excess hormones leave the body, don’t cause irritation, inflammation in the gut wall or get reabsorbed.
  • Soluble fiber dissolves in water and forms a shield to prevent rapid uptake of sugars, and it is involved in maintaining healthy cholesterol levels.
  • Weight management – fiber is filling and stops you snacking on refined, ‘empty calorie’ foods.
  • Keeps energy levels steady – by protecting you from a roller-coaster of blood sugar highs and lows, your mood and energy will feel more balanced and you’ll have fewer cravings for sweet foods
  • Constipation and diarrhea are both helped with appropriate fiber rich foods (see below)
  • A reduction in the risk of inflammation in the bowel and other complications including diverticulitis, hemorrhoids, gallstones, kidney stones, heart disease and stroke.

The Amazing Hidden Benefits Of Eating Fiber:

A healthy body is full of bacteria! By feeding the good bacteria in your digestive system, fiber helps you stay well in so many ways:

  • Resist illness: A healthy layer of good gut flora forms a protective layer through the lining of the gut that’s your defence against illness-causing bacteria, viruses and yeasts.
  • Energy, growth and healing: Gut bacteria produce B vitamins (that make energy and help to form new cells) and Vitamin K (for blood clotting, wound healing and healthy bones).
  • Absorb more nutrients: Gut flora breaks down food further to release all the nutrients for absorption through the gut wall and into the bloodstream.
  • Happy digestion: Without healthy gut flora to break it down efficiently, food can sit too long in the tummy, fermenting, causing bloating, pain and contributing to more serious digestive issues including inflammation and leaky gut.
  • Healthy skin: A healthy gut wall means much less inflammation, stress hormones and toxins in the blood stream – which all contribute to skin problems.
  • Mood and ability to deal with stress: A healthy tummy helps to ensure you have plenty of happy neurotransmitters, and lower levels of stress hormones.

I’m promoting that you get a minimum of 35-40 grams per day!

My FAVORITE FIBER FOODS:

Oats, cooked 1 cup = 4 grams 

Brown Rice 1 cup = 3.5 grams

Quinoa 1 cup = 5.6 grams 

Fruit:

Avocado 1/2 cup = 9.0 grams

Raspberries 1 cup = 8.4 grams 

Pear 1 medium = 4.0 grams

Blueberries 1 cup = 4.0 grams

Apple w/ skin 1 medium = 3.7 grams

Strawberries 1 cup = 3.4 grams

Banana  1 = 3 grams

Beans/Legumes:

White Beans 1/2 cup = 9.5 grams

Adzuki Bean 1/2 cup = 8.5 grams

Pinto Beans 1/2 cup = 7.35 grams

Lentils 1/2 cup = 7.9 grams 

Garbanzo 1/2 cup = 7.6 grams

Black Beans 1/2 cup = 7.6 grams

Lima Beans 1/2 cup = 6.6 grams

Vegetables:

Acorn Squash 1 cup = 9.0 grams

Canned Pumpkin 1 cup = 7.0 grams

Butternut Squash 1 cup = 7.0 grams

Artichoke 1 medium = 6.2 grams

Raw Jicama 1 cup = 6.0 grams

Brussel Sprouts 1 cup = 6.0 grams

Potato w/skin 1 medium = 5.0 grams

Broccoli 1 cup = 5.0 grams

Cauliflower 1 cup = 5.0 grams 

Spinach, cooked 1 cup = 4.4 grams

Red Cabbage 1 cup = 4.0 grams

Green Peas 1/2 cup = 4.0 grams

Carrots 2 medium = 4.0 grams

Green Beans 1 cup = 4.0 grams

Sweet Potato 1 medium = 3.0 grams

Kale 1 cup = 3.0 grams

Seeds/Nuts:

Basil Seeds 1 tablespoon = 7 grams

Chia Seeds 1 tablespoon = 5 grams

Ground Flax 2 tablespoons = 3 grams 

Squash Seeds 1 oz. = 5 grams 

Pumpkin Seeds 1 oz. = 5 grams 

Sesame Seeds 1 oz. = 4 grams 

Almonds 1 oz. = 4 grams 

Pine Nuts 1 oz. = 3 grams 

Pistachios 1 oz. = 3 grams 

Hazelnuts 1 oz. = 3 grams 

Pecans 1 oz. = 3 grams