Top 20 High Fiber Foods
The importance of fiber (such as bran) in weight loss and health
- Fiber acts as an appetite suppressant. High fiber food absorbs water, causing it to swell. This gives a nice feeling of fullness that many weight loss programs do not provide.
- Helps reduce blood sugar swings. Fiber gives a nice, long, steady release of sugar into the bloodstream, reducing hunger pangs, headaches, and fatigue produced by rapid drops in blood sugar.
- Helps reduce the amount of insulin released by the pancreas by slowing down the breakdown of carbohydrates into glucose entering the bloodstream.
- Reduces the absorption of fats.
- Fiber food can actually impair the ability of the body to absorb sugars and fats. This means you can actually consume these foods occasionally and still lose weight by keeping insulin low and allowing the body to continue the fat burning process.
- Overweight individuals usually consume their food quickly. Fiber food takes longer to chew and automatically slows down the speed of consumption.
- Eating more fiber will help trigger the “satisfaction response” before large quantities are ingested; signaling the “I’m full” message.
BENEFITS OF FIBER FOOD:
- Improves bowel function
- Reduces bowel transit time
- Lowers Cholesterol
- Reduces risk of Colon Cancer
- Improves Diabetes
- Helps Weight Loss
- Lowers Triglycerides
Simple, but powerful, high fibre Refrigerator Bran Muffin. Here’s a good Bran Muffin recipe!
THE AMOUNT OF FIBER IF DECREASED IN THE DIET = THE INCIDENCE OF HEART ATTACKS, CANCER OF THE COLON AND RECTUM, DIVERTICULOSIS. OTHER SYMPTOMS WE HAVE LISTED ABOVE INCREASE IN DIRECT PROPORTION TO FIBER REDUCTION
SYMPTOMS OF A LOW-FIBER DIET
|· Cholesterol (High)
· Heart Disease
· Rheum. Arthritis
· Hiatal Hernia
|· Colon Cancer
· Irritable Bowel
· Vascular Disease
Top Twenty Fiber Foods
- Dried beans, peas, and other legumes. This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans
- Bran cereals: Bran Buds, All-Bran, 100% Bran, Raisin Bran
TRY A Simple, but powerful, high fibre Refrigerator Bran Muffin. Get the Bran Muffin recipe!
- Fresh or frozen lima beans
- Fresh or frozen green peas
- Dried fruit: figs, apricots and dates
- Raspberries, blackberries and strawberries
- Sweet corn: on the cob or kernels
- Whole-wheat and other whole-grain cereal products: Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
- Broccoli-very high in fiber!
- Baked potato with the skin: The skin, when crisp is the best part for fiber. Mashed and boiled potatoes are good too, not french fries, which contain a high percentage of fat.
- Green snap beans, pole beans, and broad beans: These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.
- Plums, pears, and apples: The skin is edible, and are all high in pectin.
- Raisins and prunes: Not as high on the list as other dried fruits (see #5) however valuable.
- Greens: Spinach, beet greens, kale, collards, swiss chard and turnip greens.
- Nuts: Especially Almonds, Brazil nuts, Peanuts, and Walnuts (Consume these sparingly, high fat content).
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- Coconut (dried or fresh-sparingly, both are high in fat content).
- Brussels sprouts
- Tiao He Pak
- LBS II
- Para Pak
- Artemisia Combination
- Black Walnut
- Herbal Pumpkin
- Slippery Elm
- Hydrated Bentonite
Now, you can find them at the Nature’s Sunshine store, your one-stop source for all your herb and health supplement needs.
Do you need help? Just ask, as a Chartered Herbalist, I specialize in helping people achieve their overall wellness goals. I can help put you on the road to achieving good health and a sense of well-being. I’m here to answer any questions you have and to help you choose the best products.