Foods that offer fiber along with nutrients are a must for everyone’s diet. The simple reason being that fiber helps the body eliminate toxins.
In fact, it acts as a scrub that brushes away waste from the colon, as well as absorbs harmful toxins and chemicals. As a result most cases of constipation can be resolved naturally by just eating more fiber and drinking lots of water.
There are two types of fiber in foods.
The first is insoluble fiber that does not dissolve in water. It is important for people who suffer from irregular bowel movements. This type of fiber is found in whole grains, nuts and vegetables.
The second type is soluble fiber that absorbs water and softens stools. Soluble fiber is found in vegetables, fruits, legumes and grains.
Fiber has also been mentioned previously on this blog where we talked about good carbs. Ranking among the healthy carbs, fiber fills you up and reduces cravings, so is considered very favorable for those people who wish to lose weight fast.
It is also important to know that alkaline foods contain lots of fiber as well.
Many people rely heavily on cereals and grains for their fiber content but remember that cereal and grains can be quite acidic in nature. So choose from a range of fresh vegetables and fruits instead which are alkaline to improve your fiber intake.
You can have these raw or add them to a salad, or even blend them into a green smoothie or juice for each meal. Have more fruits and vegetables since they will nourish your diet with many nutrients and fiber.
The thing to remember about fiber is that there is no fiber in animal foods, so if you are thinking of looking at animal products for your fiber consumption, look again.
Getting it from plant foods is your only option! Fill your plate and your diet with, whole, unrefined plant foods.
Fiber in Vegetables
Make sure that at every meal and snack, your plate contains some vegetables, rich in nutrients, minerals, vitamins, antioxidants, protein, and fiber.
Choose from cauliflower, sweet potatoes, rapini, kale, spinach, arugula, Swiss chard, bok choy, broccoli, Brussels sprouts, dandelion, beets and beet greens.
These choice foods will keep you fuller longer, and the minerals and vitamins will enhance your energy, and detoxify your body.
Since these foods have a lot of fiber content, they are excellent choices for assisting with weight loss as fiber keeps you feeling satiated longer and you do not feel the urge to overeat or binge during your day.
Choose at least one meal each day to fill 50% of your plate with green vegetables.
Fiber in Fruits
It is recommended to eat fruit on an empty stomach and not for dessert or after a meal.
This is because fruit breaks down the quickest from all foods. In about 20-30 minutes it is out of the stomach, so if eaten after food, it has to sit on top of all the other foods that take longer to digest (starch, protein). The wait makes it ferment and acidify the whole meal. This can often cause digestive problems.
Fruit also has the highest water content on any food groups, and supplies the body with vitamins, minerals, amino acids and fatty acids. Since fruit breaks down the fastest in the body, it provides immediate energy and fuel to the body.
However, remember that fruits digest well with leafy greens but not starchy vegetables. Both fruits and vegetables should be eaten fresh as the obvious choice.
However, when not available look for frozen options and stay away from canned varieties. This is because canned foods are high in sodium and lower in nutritional value. Some may even contain BPA (chemicals or preservatives).
Start adding fiber foods to your diet today!