high fiber foods

fiber rich foods

smithcox165 — Sat, 10 Oct 2009 13:09:11 +0000

fiber rich foods

fiber rich foods

It’s no secret that high fiber foods are essential, and there is one type of soluble fiber you should eat every day, FOS. In this article, you will learn about FOS, why you should consume it regularly, and where to obtain it.1. What is FOS?FOS is an acronym for fructooligosaccharides. In their all natural, whole food state, these are complex carbohydrates, or sugars that come naturally from edible plants such as garlic, onions, leeks, oats, barley, rye and chicory root. Insulin is an example of a compound that is considered to be a FOS. One great thing about fructooligosaccharides is that they help the body make its own “good” bacteria to fight off the “bad” bacteria in the digestive system.Here is an excerpt from a web page at MedicinalFoodNews.com discussing why fructooligosaccharides work differently than other fiber foods in the intestines:”…the human does not have the enzymes to break down the FOS as it travels down the digestive tract. When the FOS reaches the large intestine and the colon, the bacteria that are found there start to break down the FOS. These bacteria have the enzymes needed to break down FOS. Bifido bacteria have been reported to use FOS. It is believed that foods that promote bifido bacteria growth are good for the health.How exactly the FOS exerts its beneficial effects is not certain. However, increasing the numbers of beneficial bacteria in the lower intestine, changes in the pH balance of the intestinal contents, together with increases in enzyme levels that may be related to the detoxification of carcinogens in the diet all have been cited as reasons to increase the FOS levels in the diet.”Most fiber foods only sweep the intestines, but FOS fiber also aids digestion, thus boosting assimilation of all foods through the intestinal walls. When you consume enough friendly bacteria in the colon, then the body is able to produce its own abundant amount of all of the B vitamins.2. Why you should consume FOS regularly. Absorb food more efficiently as it passes through the intestines, thus assisting in digestion. Stimulate the growth of good bacteria in the intestines, such as Acidophilus, Bifidus, and Faccium. Reduce cholesterol and triglycerides by trapping fat and cholesterol in the intestinal tract, so they can be flushed out more easily. Assist assimilation of complex carbohydrates, making them last longer, which is good for blood sugar regulation and the reduction of cravings for sweets. Minimize yeast infection, Candida, and bloating. Naturally treat symptoms of constipation, irritable bowel syndrome (IBS), and lactose intolerance. Another benefit of fructooligosaccharides is that they are being used as all natural low calorie sweetener substitutes to replace artificial sweeteners and sugar. That makes FOS an essential part of a low carbohydrate diet for anyone who is trying to avoid eating sugary foods.3. How do you get FOS in your daily diet?Eat onions, leeks, barley, oats, rye, garlic and chicory root.Unfortunately, these are not foods that the average person will eat enough to get all the benefits of FOS. Fortunately, with modern technology and innovative manufacturing processes, there are ways to get fructooligosaccharides in an all natural, whole food form without eating weird foods. You may want to investigate a product called, VitaShake, that is touted as one of the most reliable sources for FOS, easy to use and digest. It helps people feel full and satisfied because it assists in the assimilation of complex carbohydrates. There is also an energy bar with a similar effect that has FOS and is known as SunBar. You won’t find these FOS sources in stores, but they are readily available on the Internet. If you want an easy way to add important fiber rich foods to your diet, then learn more about FOS, fructooligosaccharides, and find ways to make these important nutrients part of your healthy routine.
fiber rich foods

high fiber foods

smithcox165 — Sat, 10 Oct 2009 02:13:18 +0000

high fiber foods

high fiber foods

Before we proceed to the best high fiber foods, we go on first with description of fibers. Did you know that fiber suppresses our appetite? It is in here where they absorb water which cause it to swell, in effect we feel full that other weight loss does not provide. The best high fiber foods also diminish sugar, hunger, fatigue, headaches, which is the end result of drop in sugar body levels. Fiber also reduces fat absorption, insulin amount released by our organ called pancreas.The best ones, on the other hand help overweight individuals to break food quickly, thus aids in digestion. More fiber consumption in everyday eating habits will satisfy the urge to eat beyond the limit therefore the mind signals that the person is already full. Do you want to know the benefits of fiber food? Below are the best high fiber foods’ healthy benefits.1. Weight Loss 2. Diabetes Improvement 3. Reduces Colon Cancer Risk 4. Lower Cholesterol 5. Bowel Transit Time Reduction 6. Bowel Function Improvement 7. Lowers TriglyceridesThe best high fiber foods are best matched with acai berry as a supplement. Acai berry is known to have a rich source of fiber, vitamins and minerals. It is in here where the body will have ample amount of energy to do the daily activities with energy thus on the way of becoming healthier.Below are the best high fiber foods:1. Lima beans, green peas, dates, figs, apricots, strawberries, raspberries, blackberries. 2. Sweet corn, Raisin Bran, Bran cereals, black beans, split peas, dried limas, garbanzos. 3. Broccoli-very high in fiber, bread, pastas, pizzas, pancakes, stone-ground cornmeal. 4. Apples, plums, pears, prunes, raisins, greens, beet greens, spinach 5. Cherries, bananas, coconut, carrots, Brussels sprouts, nuts 6. Vegetables, tomatoes, lettuce, cabbage.
high fiber foods

high fiber foods

smithcox165 — Sat, 10 Oct 2009 01:43:22 +0000

high fiber foods

high fiber foods

Recently on her program, Oprah Winfrey was talking to Dr. Oz about high fiber foods for healthy eating and natural weight loss. One of the more fascinating elements of the show featured the doctor describing an experiment where a group of people ate 11 pounds of raw fruits and vegetables for 12 days. The results astounded everyone as cholesterol levels were reduced 25%, blood pressure fell 10%, and each participant lost about 10 pounds.Dr. Oz, as seen on Oprah, said the positive effects of getting enough high fiber foods will happen “almost immediately.” The fiber helps move substances through your digestive system very quickly. He added, “Bile, when it gets absorbed through the bowel, turns into cholesterol. So when you take a lot of fiber in your diet, you suck the bile out of you, and your cholesterol drops automatically. It also gets rid of sugar, which helps the diabetics. And it’s a great tool if you want to lose weight because it makes you feel full.” So, plenty of fiber in your diet makes natural weight loss easier to achieve.I have known about the power of a high fiber diet since losing thirty pounds in one month by consuming more fruits and vegetables. What’s great is that now it is even easier to manage my weight with help from specially formulated health drinks I found that are made from all natural ingredients like real cocoa and strawberries. These tasty shakes take about thirty seconds to prepare. They provide soluble fiber to wash away fats and toxins at a healthy pace. Another benefit is more energy and better digestion than ever before. What are some good high fiber foods for natural weight loss?1. ApplesFuji, Gala, Golden Delicious Pink Lady, Granny Smith and McIntosh apples each provide 5 grams of fiber.2. BeansBlack beans provide as much as 7g of fiber per 1/4 cup of dry beans. 1/4 cup of Pinto Beans rings up a hefty 12g of fiber per serving and Garbanzo Beans are the tops with 9g of fiber per 1/4 cup serving. What a great tool beans are for healthy weight loss and weight control.3. Whole grainsA bowl of shredded wheat, a piece of toast with multi grain bread, or an all bran muffin are wholesome high fiber food choices. Each one can give you 3-5g of fiber or more and they are easy to prepare.4. Natural High Fiber DrinksGet 5g of fiber in a creamy, cold, delicious chocolate or strawberry shake. This is healthy fast food that makes it easy to prepare and consume soluble fiber.5. High Fiber Foods in Meal Replacement BarsA power bar should give you at least 4g of fiber in a serving. If it doesn’t, then it isn’t worth the calories. There are plenty of choices available in that category.You can eat 11 pounds of fruits and vegetables every day like the people in the experiment as seen on Oprah, or you can try adding some concentrated, natural formulas to your diet for a more convenient way to gain the benefits of fiber. Search the Internet for natural high fiber foods and you will find it is easier than ever to get the nutrition you need for natural weight loss.
high fiber foods

high fiber foods

smithcox165 — Sat, 10 Oct 2009 00:48:51 +0000

high fiber foods

high fiber foods

Today is the first day of spring, the vernal equinox. Vernal translates as vigorous and fresh. Fiberlady places high value on a high fiber diet that will undoubtedly make you feel renewed and refreshed. Put some spring in your step. There are countless ways to season your life and stir your health. Start by eating more high fiber foods like squash…winter or summer.There is an amazing variety of squash in a broad range of textures and tastes. Summer squash and winter squash are both fruits of the gourd family. Summer squash is available all winter, but of the best quality between May and July; winter squash appears in the produce departments in the late summer, fall and winter.Related to the melon and the cucumber, summer squash comes in many different shapes, colors and sizes. It can be served raw with dips or cooked in any possible manner. Some common types are zucchini, crookneck and pattypan. The whole vegetable can be eaten including the flowers in some varieties. Its mild flavor and tender texture makes it very versatile to use in main dishes or pasta. But unlike winter squash, summer squash are more fragile and can only be stored for short periods of time.Winter squash is different from summer because it is eaten when it is mature. The shell hardens into a tough rind and can be bumpy or smooth, thick or thin. Acorn, butternut, Hubbard and spaghetti are some of the most popular winter squash. It can be cut in halves or pieces. Take out the fibers and seeds before cooking. Bake, steam or boil the squash with the least amount of water so as to retain nutrients and flavor.Summer or winter, squash are an excellent source of fiber. Fiberlady will remind you how fiber absorbs water and adds bulk which creates an efficient system for quickly cleaning the body of waste. This helps to speed cancer-causing toxins out of the digestive system. The fiber-rich content of squash may be helpful for reducing the discomfort of irritable bowel syndrome due to constipation or diarrhea. High fiber foods tone up your intestines which helps prevent diverticulitis.There are as many health benefits to eating high fiber foods as there are varieties of squash. So don’t squash your cravings, indulge in the delicious and nutritious flavor that squash has to offer. Fiberlady would like to offer you these easy fiber-rich recipes. And remember, no matter what the season, go for the high fiber reason.Steamed Squash Medley with Sun-Dried Tomatoes 6 servingsIngredients:6 dehydrated sun-dried tomatoes 2 cups boiling water 6 small zucchini, sliced 6 small yellow squash, sliced 1 sweet onion, chopped 2 tablespoons butter 1 teaspoon white sugar 1/4 teaspoon freshly ground black pepper salt to tastePreparation:1. Place the sun-dried tomatoes in a bowl with the boiling water, and allow to sit 10 minutes. Remove tomatoes with a slotted spoon, and coarsely chop. Reserve the water.2. Transfer the reserved sun-dried tomato water to a saucepan, and bring to a boil. Place the chopped sun-dried tomatoes, zucchini, squash, and onion in a steamer basket, and set over the boiling water. Reduce heat to low, cover, and simmer 15 minutes, or until vegetables are tender. Discard water.3. Transfer the steamed vegetables to a bowl, and mix with butter, sugar, pepper, and salt to serve.Per Serving: Calories: 100; Total Fat: 4.5grams Fiber: 5.5 gramsRoasted Acorn Squash 4 ServingsIngredients:2 medium acorn squash 3 tablespoons butter 2 onions, thinly sliced 3 cloves garlic, minced 1 teaspoon ground coriander seed 1/2 teaspoon freshly grated nutmeg 1/2 teaspoon salt freshly ground black pepperPreparation:1. Preheat the oven to 375 degrees.2. Cut acorn squash in half. Roast them cut side up on a baking sheet for 50 minutes or until the flesh is just tender. Let the squash cool for 20 minutes.3. In a large skillet over medium heat melt the butter; saute the onions. Stirring occasionally, cook the onions for 10 minutes, or until they begin to brown at the edges. Mix in the garlic, coriander, and nutmeg. Cook the mixture 2 minutes more; then remove the pan from the heat.4. Spoon the seeds and stringy middle out of the squash, and discard these. Spoon out the flesh, chop it and add it to the onion mixture. Discard the skins. Heat and stir the squash-onion mixture, then season it with salt and pepper. Serve the squash hot.Per Serving: Calories: 191; Total Fat: 9.2 grams Fiber: 4.6 grams
high fiber foods

high fiber foods

smithcox165 — Sat, 10 Oct 2009 00:41:54 +0000

high fiber foods

high fiber foods

Is it really the luck of the Irish or do they just recognize the importance of foods high in fiber? There really is no luck involved. It’s an awareness of the overall health benefits of a high fiber diet. The most typical dish common to all of our March menus is corned beef and cabbage. Delicious, but enjoy it with a sprinkling of advice from Fiberlady. With all due respect to Irish culture and tradition, Fiberlady must stay true to her mission.Opt for high fiber foods. St. Patrick’s Day is the ideal time to offer all of those green foods that you know are so beneficial to all of the leprechauns in your life. Besides the obvious green lettuce, share some broccoli, Swiss chard, spinach, green beans, asparagus and green peas. Not only are these green foods enormously healthy, many of them help curb heart disease, lower cholesterol and inhibit some cancers.Heart disease is the leading factor of death for American men and women today. To add salt to the wound, more than 95 million Americans have high cholesterol, a major contributor to heart disease.Saturated fats are the major culprit in raising blood cholesterol. Those who have high cholesterol levels should be watching their entire diet, not just the meat portion. Reducing the amount of fatty foods is as important as choosing leaner cuts of red meat when trying to lower cholesterol. Protect yourself and those you love against heart disease and high cholesterol by eating more fruits and vegetables.Exercising regularly, maintaining a normal body weight, choosing unsaturated fats and including 20-35 grams of high fiber in your daily diet will all contribute to a healthier you, whether you are Irish or not so Irish.Preparing the ever popular corned beef supper this season can be less damaging to the arteries if you reduce your portion of fatty corned beef. No need to eliminate it entirely, just include more accompaniments such as fiber-rich cabbage and turnips. Whole grain Irish soda bread can be served to round out a high fiber menu for the St. Patrick’s meal.Fiberlady wonders how many grams of fiber there are in a four leaf clover. No matter. It’s the quest to find that four leaf clover that makes all of the difference. If you find one, enjoy the promise of good luck and continue the quest for good health.Corned Beef with Cabbage and Boiled Vegetables Makes 6 servingsIngredients:1¼ pounds corned beef, trimmed of all visible fat 1 small head green cabbage, cored and cut into 6 wedges 18 baby carrots 6 small purple-top turnips, peeled and halved 1 cup pearl onions or small pickling onions 6 small red potatoes, scrubbed and left wholePreparation:1. Bring the corned beef and enough water to cover to a boil in a large saucepan or Dutch oven. Reduce the heat and simmer, partially covered, until almost tender, about 1½ hours.2. Add the cabbage, carrots, turnips, onions, and potatoes to the pan; return to a boil. Reduce the heat and simmer, partially covered, until the vegetables and corned beef are fork tender, about 45 minutes.3. Transfer the corned beef to a platter and carve into slices. Lift the vegetables from the broth with a slotted spoon and serve with the corned beef.Per serving (1/6 of dinner): Calories: 320; Total Fat: 12 grams; Fiber: 7 gramsIrish Brown Soda Bread 12 Servings Ingredients:4 cups whole wheat flour 1 cup bread flour 1/3 cup rolled oats 1 teaspoon baking soda 1 teaspoon salt 2 1/2 cups buttermilkPreparation:1. Preheat oven to 425 degrees F. Lightly grease two baking sheets.2. In a large bowl, stir together whole wheat flour, white flour, rolled oats, baking soda and salt. Gently mix in the buttermilk until a soft dough is formed. Knead very lightly. Divide dough into 4 pieces; form into rounded flat loaves. Mark each loaf with an ‘X’ and place on prepared baking sheets.3. Bake in preheated oven until golden brown, about 30 to 45 minutes.Per serving: Calories: 206; Total Fat: 1.5 grams; Fiber: 5.4 grams
high fiber foods

high fiber foods

smithcox165 — Sat, 10 Oct 2009 00:31:52 +0000

high fiber foods

high fiber foods

Everybody knows this one. That nasty burning feeling in your throat after you unwisely devour just one more helping of Grandma Betty’s double layer praline pumpkin chiffon pie. Indigestion is what most people know as heartburn. Burping, bloating and excess gas are all typical and socially challenging symptoms of common indigestion. And the holidays are challenging enough.Don’t think you have to avoid the festive gatherings of friends and family. Simply eat early, eat less, and stay away from foods that are the culprits of your discomfort. A fiber-rich diet that includes soluble and insoluble fibers like vegetables, legumes and whole grains is a mainstay for subduing holiday overeating.Including high fiber foods, not only during your holiday meals but in your everyday menus, is your strongest bet for conquering digestive ills and maintaining good health. Fiber not only reduces your risk for certain diseases and conditions such as high cholesterol, diabetes, heart disease and colon cancer, but your body is better able to detoxify all that you dump into it. There is less stress on your immune system.Fiber�s greatest (and longest, if you are measuring your colon) benefit is assisting your 30-foot digestive system in improving its speed and efficiency. By speeding up the digestive process, constipation becomes a word less uttered. Naturally, sticking to a high fiber diet has many more substantial health benefits.For starters, high fiber foods soak up fats. You eliminate most fiber without it being totally digested or absorbed into your bloodstream. That means no calories. Your high fiber meal soaks up water like a sponge and gives you that “full” feeling. While your intestines roll merrily along, the soluble fiber is truly curbing your appetite as your stomach slows down its emptying time. Your digestive system has more needed time to absorb the good nutrients from the fiber-rich food you just ate.Fiber also binds with some carbohydrates to slow down their rate of absorption and digestion. If you suffer much from mood and energy swings, a high fiber diet around the holidays will keep your blood sugar level more balanced. This might just help you tolerate listening to Uncle Harry’s fishing stories again this season.The continuous debate and analysis about nutritional guidelines rings clearly like Santa’s sleigh bells all year long. But there remains one very important factor that everyone knows to be crucial to overall health. Fiber. We need to include more high fiber foods on our plate.Try to monitor how much you stuff into your mouth this holiday season. The only thing that should be stuffed is the stocking hanging from the mantelpiece.
high fiber foods

high fiber foods

smithcox165 — Sat, 10 Oct 2009 00:26:48 +0000

high fiber foods

high fiber foods

A list of high fiber foods helps you know which foods to include in daily meal planning. Obtaining adequate fiber is an important part of a healthy lifestyle. However, too many people do not obtain sufficient fiber each day, which results in poor bowel function and constipation. Whether obtained from the list of high fiber foods or from fiber supplements, the recommended daily fiber consumption should be about 25-30 grams for an adult. The typical adult in the USA averages about 11 grams of fiber per day according to the American Dietetic Association.The walls of plant cells are the sources of dietary fiber. Here are typical high fiber foods along with the approximate number of grams of fiber they contain. Fiber contents shown below on the list of high fiber foods are for a food quantity of 1/2 cup unless otherwise noted:� Bananas, 3 grams – medium 8″ long� Beans, 6-10 grams – baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans� Berries, 4-5 grams – blackberries, raspberries� Bran Cereals, 5-10 grams – All-Bran, Bran Buds, 100% Bran, Raisin Bran� Bread, 4-7 grams – 2 slices whole wheat, pumpernickel, seven-grain� Broccoli, 4-5 grams� Brussels Sprouts, 2 grams� Carrots, 3-4 grams� Dried Figs, 10 grams – 3 figs� Fruit, 4 grams – medium apple, medium pear� Green Beans, 2 grams – broad beans, pole beans, snap beans� Greens, 4-6 grams – beet greens, collards, kale, spinach, turnip greens� Lentils, 6 grams� Lima Beans – 4-6 grams� Peas, 7-9 grams – black-eyed peas, green peas� Potatoes, 4-5 grams – medium baked Idaho or sweet potato� Sweet Corn, 5 gramsUsing the list of high fiber foods and including more of the foods from the list can help increase daily fiber consumption so important for normal bowel function. Also important is that adequate liquid be present for good bowel function. Each fiber particle will actually absorb liquid in the colon and help facilitate the desired regular movement along in the bowels.If you make changes to your diet to include more of the foods from the list of high fiber foods and still are not having a daily bowel movement, you may wish to add a fiber supplement. The best fiber supplements are rice bran or psyllium made from ground-up psyllium seeds. Don’t expect to notice better bowel movements overnight as it may take several weeks for your body and elimination system to improve. The payoff will be that wastes are eliminated along with the toxins from your system instead of your body reabsorbing them.Copyright 2005 InfoSearch Publishing
high fiber foods

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smithcox165 — Sat, 10 Oct 2009 00:23:49 +0000

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