That list of high fiber foods is the all star lineup for your healthy diet plan!

High fiber foods can help you to lose weight, prevent constipation, diabetes, and heart disease, help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, and it keeps your digestive system working properly.

Awesome foods, wouldn’t you say?

All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. Fiber can be divided into two categories and they have different effects on your body.

Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It’s also found in fruits such as oranges and apples and vegetables like carrots.

Soluble fiber binds with fatty acids in your stomach and prolongs digestion time, helping to regulate blood sugar.

Studies also show that soluble fiber can help reduce your overall cholesterol count. But what’s even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol.

Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables.

Insoluble fiber helps remove toxins from your colon and balance intestinal acidity. It also helps move waste through your bowel.

The recommended total daily fiber intake for adults is 30 to 40 grams. But most Americans get only about 10 grams of fiber a day.

Print this page out and post it on your refrigerator, or go grab a pen and paper!  You’ll want to refer to this list until you have memorized your go-to foods.

Your Health Building Super Fiber Foods!

1. Avacados

A whole-medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber.
That’s almost half of the daily recommended minimum intake of fiber!

2. Artichoke

A medium artichoke contains about 14 grams of carbs and 10 grams of fiber.

3. Raspberries

One cup contains 15 grams of carbs and 8 grams of fiber.  The phytochemicals that make plant foods red, orange, or blue are potent disease fighters.

4. Blackberries

A cup contains 15 grams of carbs and 8 grams of fiber.

Raspberries and blackberries are both known as “bramble” fruit, and an increasing number of studies are showing that these and other intensely colored fruits and veggies improve health and fight disease.

5. Lentils

One half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber. Lentils fall into the legume category, which are veggies that grow in pods.

Legumes are great sources of protein and fiber, and they are also loaded with other good for you nutrients.  One is called saponins, which may help lower cholesterol and blood glucose levels and reduce disease risks.

Lentils don’t require soaking, so buy some and throw them into some broth with a couple chopped vegetables and you’ve got soup!

6. Black beans

A bit higher in carbs at 22 grams, a half-cup of black beans delivers a hearty 7 grams of fiber. If you subtract the fiber from the carbs, you end up with a manageable 15 grams of carbs in a serving.

7. Broccoli

One cup of broccoli contains just 9 grams of carbs and a nice 6 grams of fiber.

Broccoli is a member of the cruciferous vegetable family, and these super foods are known to have anti-cancer properties, among a host of other benefits.

Remember not to over cook broccoli, or its nutrients begin to fade. Use a potato peeler to take off the outer layer on the stalks, then chop them into one-inch pieces. This allows them to cook in the amount of time needed for the florettes.

8. Pear

A medium pear contains 20 grams of carbs and 4.5 grams of fiber.

Be sure to wash them well and eat the skin. Fiber and other nutrients live in that thin outer layer of the fruit.

Slice pears and drizzle with lemon juice to keep them from turning brown, give a nice tart counterpoint to their sweetness, and to moderate your blood sugar response.

9. Apple

One medium apple contains about 23 grams of carbs and 4 grams of fiber. Again, wash well and eat the skin.

10. Oatmeal

A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber.

Use old-fashioned rolled oat or steel-cut oats for the best health bang for your buck. These are the least processed varieties and retain the most nutrients and fiber. Store your oats in the fridge to prevent the oils in them from going rancid over time.

11. Barley

Barley holds the honor of being the lowest-glycemic grain (of the grains officially tested so far). This means it is the grain least likely to spike your blood sugar. A half-cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber. If you can find the less processed, “hull-less” barley, you’ll get even more fiber and more blood sugar protection.

Barley is mild, tender, and versatile.  It can be used in place of rice, as an ingredient in soups, or in the morning like oatmeal.

Did you learn something you didn’t know about fiber?

Utilize this list of high fiber foods and reap the benefits!

Do you wish you could relish fruits and veggies and stop craving junk foods?

Shoot, you need flavor … right?

The truth is that if you crave fake food, your palate is polluted!

Food Matters!  Eat junk and your health will be junk!

Why do you need the Food Matters Detox Guide?

Click on the question and find out how good real food tastes!

 

Many blessings,

Carrie Tucker, RCP

The Life Breath Coach

Heart Failure Solutions

PS– Remember everyday:

• Relax and Release tension
• Exhale Slowly
• Be active in a way that adds Joy to your life

Plus pure water ~whole foods~sunshine~and laughter