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2/10/12

Stay Healthy With 3 Kinds High Fiber Foods


High fiber foodsYou have heard so many times that eat more fiber  can keep your body healthy. Fiber intake is the one most over looked dietary requirements for a healthy lifestyle.  The reason adding fiber food to our body is to maintain digestive system healthy and functioning properly. Fiber help speeds up the emission of waste and toxins from our body. It prevents waste and toxins to stay in intestine or bowel for too long, to avoid several diseases
Moreover, fiber avets constipation problem and encourage normal bowel movements. When we add rich fiber food in our diet, waste material passes through the body quickly and don’t stay in the intestines or bowel for long time, toxins are not able to accumulate.  This is very important in the avoidance of painful diseases such as bowel cancer, constipation,hemorrhoids,diverticulitis and irritable bowel syndrome.  Fiber foods is also the one best way food to control your weight.
Dietary fiber refers to the cell wall components in plants like pectin, beta glucans,hemicelluloses,cellulose,lignin,fructans and gums.  All plant food is built with fiber.  The fiber content and composition varies depending on plant part harvested for  food, fruits and vegetables type,maturity and growing environment of the plant.  So in order to optain enough fiber plant nutrients you need to eat  a plant based diet that is natural high in fiber.  The typical person eats only 10 to 15 grams of fibre in a single day, while the recommended amount of dietary fiber for a healthy digestive system is 30 to 40 grams per day. The USDA 2005 dietary guidelines recommend 5 to 9 serving of fruits and vegetables and minimum of 1.5 whole grain food servings for babies of 2-3 years old per day to meet our daily fiber requirements and the number servings increases with age. The list can be read at www.dietaryfiberfood.com . The good source of fiber you can get  when you eat your fiber food in raw while cooked one will reduce their fiber. High fiber foods and their nutrient rich extracts will help you achieve better health and prevent diseases. Including high fiber foods in your diet can help you meet your daily requirements.
Fruits that Contain Fiber
The magnificent fragrance  and flavor of raspberries make them as attractive as they are healthy giving. Raspberries are a fruit that are high in fiber, rich in folate the anti Alzheimers vitamin, contain plentiful polyphenolics and amount vitamin of C. Because of plentiful polyphenolics they contain, the antioxidant power of raspberries ranks very high just below strawberries and above plums. Raspberry seeds can boost B vitamins  supplied by the fleshly part of the fruit. One cup of raspberries has 8 grams of dietary fiber.  Eating raspberries will ensure regularity in your diet.
Pear is another great fruit that has a high amount of dietary fiber and have an amazing power to refresh and heal. The potassium content is high, but most other mineral and micronutrients, such as B vitamins, carotenes,vitamins C and E are small amounts. Just because this combination of nutrients in fresh pear that can be so reviving to someone who has become dehydrated during exercise or due to illness.  A medium sized pear has about 5.5 grams of fibre. Much of the fiber that is found in fruits is in the skin. Hence to get all the fibre a pear has to offer, it should be eaten with the skin left on.

The common saying is that an apple a day will keep the doctor away. But you will actually have to eat more than one a day to meet your dietary fiber requirements. An apple, with the skin left on, has about 4.4 grams of fibre. This suggests that you will need to eat approximately 7 apples a day to meet your daily fiber requirements. Other fruits that are rich in fiber are strawberries, oranges, bananas, figs,plums,prunes,watermelon and raisins.
Sample one fruits and vegetables fiber servings:
·         A small glass of 100% fruit or vegetable juice (3/4 cup or 6 oz)
·         A medium size piece of fruit (an orange, small banana, medium size apple)
·         1 cup of raw salad greens
·         ½ cup cooked vegetables
·         ½ cup of cut-up fruit or vegetables
·         ¼ cup dried fruit
·         ½ cup of dried beans or peas


Grain Products

Whole grains is a high fiber food and contain top list for antioxidant power, with fruits next and vegetables last. Whole-wheat spaghetti has 6.2 grams of total fiber per cup and will help you get closer to your dieting goals. Oatmeal is another great way for you to increase your fiber intake. Oatmeal has 4 grams of fiber per cup and can be regular or instant. Popcorn that has been air-popped has 3.5 grams of fiber in every 3 cups. Bran flakes have 5.3 grams of fiber in every 3/4 cup and are a great way to consume fibre in the morning.

Sample whole grain fiber servings :
·         ½ cooked rice, pasta, or cooked cereal
·         1 ounce dry pasta, rice or other dry grain
·         1 slice bread
·         1 small muffin (weighing 1 ounce)
·         1 cup ready to eat cereal flake



Vegetables and Legumes
Vegetables are also a great way to help maintain a healthy diet. Beside high in fiber vegetables are rich in beneficial phytochemicals and vitamins and each one has a different and useful contribution to make. Vegetables harvesrted at younger growth stage are likely contain higher pectin and soluble fibers ( hemicelluloses) and celullose and lignin (insoluble fibers). One of the best vegetables to increase your fiber intake is cooked artichokes. Artichokes has been used seen Roman times as food and medicine. This because of polyphenolics that abound in artichokes and seem to be partially account for their dual use. A medium artichoke can increase your fiber intake by 10.3 grams.
Broccoli head are essentially  flower buds, and that is where the most biologically active compounds are concentrated. Broccoli has an important role in cancer prevention,heart protection, stroke reduction and for the eye health. This stem material is a good source of soluble fiber and potassium. Boiled broccoli is known to help regularity and tastes excellent. A single cup of broccoli has 5.1 grams of fibre and will also fill you up.

Split peas have a high amount of fiber in every cup at 16.3 grams per serving. Lentils are also an excellent source of fiber at 15.6 grams per cup. Black beans are another great way to increase your fiber intake. These beans have 15 grams of fiber per cup and are an easy way to get to your recommended daily requirements.

Increasing your daily fibre intake with high fiber foods will ensure that you are able to live a healthier lifestyle. It can help to prevent many health symptoms such as high cholesterol, colon cancer, high blood sugar, obesity, diabetes, and heart disease.


Excellent and A Must Read Books that will guide you in to the more  Stronger and Longer life through Plants  Power.
The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds
Want to be as strong as a Texas firefighter? Or as healthy as a professional triathlete? Then follow the wonderful advice of Rip Esselstyn, who is both. His book can save your life--whether you're a man or a woman. Highly recommended!"
Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit--in just 4 weeks.
 Medically approved, easy-to-follow, and amazingly effective, this diet is designed for anyone who wants to make heroic strides in his or her health, weight, and well-being-all without heroic effort.
More Information ........

Food Revolution, The: How Your Diet Can Help Save Your Life and Our World
John's first book, Diet for A New America, changed the way many folks were eating. The Food Revolution will give those who are still eating the standard American diet documented facts about their junk food addiction while there is time for a change.
John Robbins has written a book that can save more people from an early death than were saved by the use of penicillin. Do yourself a favor and read, The Food Revolution and pass it on to someone you love before it's too late.
More Information .........


Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
The authors of Becoming Vegetarian explore the benefits of a vegan diet (eating without meat, eggs or dairy products). More and more people are being motivated to become vegans because of the impact of their nutritional choices on their health, the environment, animal rights, and human hunger. As registered dietitians, Davis and Melina are well-qualified to provide the latest information on:
how a vegan diet can protect against cancer, heart disease, and other chronic illnesses getting all the protein you need without meat meeting your needs for calcium without dairy products what vegans need to know about B12 why good fats are vital to healthy and how to get them balanced diets for infants, children, and seniors pregnancy and breast-feeding tips for vegan moms considerations for overweight, underweight, and eating disorders achieving peak performance as a vegan athlete how to deal gracefully with a non vegan world
More Information ........
By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight, and Look Phat
African American women are facing a health crisis: Heart disease, stroke, and diabetes occur more frequently among them than among women of other races. Black women comprise the heftiest group in the nation—80 percent are overweight, and 50 percent obese. Decades of studies show that these chronic diseases can be prevented and even reversed with a plant-based diet. But how can you control your weight and health without sacrificing great food and gorgeous curves?
Just ask Tracye Lynn McQuirter. With attitude, inspiration, and expertise, in By Any Greens Necessary McQuirter shows women how to stay healthy, hippy, and happy by eating plenty of fresh fruits and vegetables, whole grains, and legumes as part of an active lifestyle. The book is a call to action that all women should heed.  More Information ........




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