Fiber is so essential for living a green and healthy lifestyle and has so many health benefits. Fiber is helpful to the body in many ways, but I would like to concentrate on what I think are the three main health benefits, the two types of fiber, and some of the top fiber-rich fruits, vegetables, and foods.
3 Fiber Health Benefits
1. Fiber helps maintain regular bowel function and relieves constipation. Fiber absorbs large amounts of water in the bowels which in turn helps keep the stools softer and easier to pass. Eliminates toxic build up in your digestive tract and keeps your digestive system healthy!
2. Eating an adequate amount of fiber can help support healthy blood sugar levels that are already in normal range and help to lower blood sugar levels of those with diabetes.
3. Fiber can help reduce the risk factors for cardiovascular disease and having plenty of fiber in your diet can have many heart health benefits. According to Alice H. Lichtenstein, DSc, American Heart Association spokeswoman and director of the cardiovascular nutrition research program at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging.”Studies have shown that foods that have a lot of fiber are clearly associated with lower risk of heart disease.” The soluble fiber found foods such as oats, barley, and beans can have a positive effect on cholesterol, triglycerides, and other particles in the blood that affect the development of cardiovascular problems.
2 Types of Fiber:
- Soluble fiber turns into a gel like substance in the intestines and slows down digestion. in foods like oatmeal and oat bran, nuts, apples, strawberries, blackberries, raspberries, blueberries, beans, and barley.
- Insoluble fiber doesn’t really break down at all. Foods that contain insoluble fiber are whole grains and vegetables like carrots, tomatoes, and celery.
We need to make sure we get an adequate amount of both types of fiber — soluble and insoluble. Some food contain both types of fiber such as many fruits and vegetables — apples, pears, carrots beets, and others.
Some Top Raw Fiber Rich Fruits, Vegetables And Sources:
- Pears — They contain more fiber than most other fruits. An extra bonus of pears is that in the skin there are many antioxidants to protect and help our body fight disease.
- Carrots — They contain both types of fiber and their deep colored root that grows underground are a must for a healthy diet.
- Blueberries — They are high in soluble fiber pectin and contain no cholesterol or fat. These yummy berries grow wild in many parts of the country which makes it so accessible to them, plus they are so low in calories and great for snacks.
- Blackberries, Raspberries, and Strawberries — These are all dietary super stars and superfoods. Make sure they are organic or locally grow to avoid contamination from pesticides and toxic ingredients.
- Coconut — A super star for sure! It is neither a fruit nor vegetable, but is classified as a fibrous, one-seeded drupe. The coconut meat is off the chart in fiber content — 4 times as much as oat bran, 2 times as much as wheat bran or flaxseed meal. There are so many ways to add this delicious and nutritious super food to your diet. Add it to smoothie, beverages, and juices for a snack or even for a quick breakfast. Try giving the kids cookies or crackers made from raw coconut. They are loaded with fiber, healthy fats, vitamins, minerals, and probiotics. Coconut oil is great for controlling many gut issues such as yeast over growth and the health benefits are countless.
- Raw Fiber — RAW organic fiber, supports gut health and flora balance, naturally occurring omega-3, helps to eliminate toxins, and is so convenient.
Very few Americans consume enough fiber in their daily diets because the standard American diet contains refined and processed foods. Make sure you and your family are getting the right balance of fiber – it’s so important to your health. Next time you go shopping for your family’s food make sure you pick up some organic raw carrots, organic pears, your favorite organic berries and don’t forget about the coconuts. You can buy a raw coconut or if you choose the raw organic cold-pressed coconut oil is also a great choice and can be implemented into your diet so easily.
Live Healthy, Live Organically, Live Long!
Other Sources: The Raw Truth Author: Jordan Rubin