Top 20 Fiber Foods

The importance of fiber (such as bran) in weight loss and health

It seems incredible that just one single factor, such as fiber can have such a dramatic effect on our health and well being, but the latest research is simply overwhelming! As our fiber intake has dropped to 8-15 grams a day, the diseases listed below have increased dramatically. Understanding fiber maybe the single most important step you can take in improving your health.

Fiber and Weight Loss

Fiber acts as an appetite suppressant. Fiber food absorbs water, causing it to swell. This gives a nice feeling of fullness that many weight loss programs do not provide.
Helps reduce blood sugar swings. Fiber gives a nice, long, steady release of sugar into the bloodstream, reducing hunger pangs, headaches, and fatigue produced by rapid drops in blood sugar.
Helps reduce the amount of insulin released by the pancreas by slowing down the breakdown of carbohydrates into glucose entering the bloodstream.
Reduces the absorption of fats.
Fiber food can actually impair the ability of the body to absorb sugars and fats. This means you can actually consume these foods occasionally and still lose weight by keeping insulin low and allowing the body to continue the fat burning process.
Overweight individuals usually consume their food quickly. Fiber food takes longer to chew and automatically slows down the speed of consumption.
Eating more fiber will help trigger the "satisfaction response" before large quantities are ingested; signaling the "I'm full" message.

BENEFITS OF FIBER FOOD:

Improves bowel function
Reduces bowel transit time
Lowers Cholesterol
Reduces risk of Colon Cancer
Improves Diabetes
Helps Weight Loss
Lowers Triglycerides

Simple, but powerful, high fibre Refrigerator Bran Muffin. Here's a good Bran Muffin recipe!

THE AMOUNT OF FIBER IF DECREASED IN THE DIET = THE INCIDENCE OF HEART ATTACKS, CANCER OF THE COLON AND RECTUM, DIVERTICULOSIS. OTHER SYMPTOMS WE HAVE LISTED ABOVE INCREASE IN DIRECT PROPORTION TO FIBER REDUCTION

SYMPTOMS OF A LOW-FIBER DIET

· Candida
· Constipation
· Gallstones
· Inflammation
· Psoriasis

· Cholesterol (High)
· Heart Disease
· Hemorrhoids
· Obesity
· Rheum. Arthritis

· Colitis
· Diabetes
· Hiatal Hernia
· Osteoarthritis
· Schizophrenia

· Colon Cancer
· Diverticulosis
· Irritable Bowel
· PMS
· Vascular Disease

The Health Analyzer- Reveals the best health solutions for your body's nutritional needs

Top Twenty Fiber Foods

Dried beans, peas, and other legumes. This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans
Bran cereals: Bran Buds, All-Bran, 100% Bran, Raisin Bran
TRY A Simple, but powerful, high fibre Refrigerator Bran Muffin. Get the Bran Muffin recipe!
Fresh or frozen lima beans
Fresh or frozen green peas
Dried fruit: figs, apricots and dates
Raspberries, blackberries and strawberries
Sweet corn: on the cob or kernels
Whole-wheat and other whole-grain cereal products: Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
Broccoli-very high in fiber!
Baked potato with the skin: The skin, when crisp is the best part for fiber. Mashed and boiled potatoes are good too, not french fries, which contain a high percentage of fat.
Green snap beans, pole beans, and broad beans: These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.
Plums, pears, and apples: The skin is edible, and are all high in pectin.
Raisins and prunes: Not as high on the list as other dried fruits (see #5) however valuable.
Greens: Spinach, beet greens, kale, collards, swiss chard and turnip greens.
Nuts: Especially Almonds, Brazil nuts, Peanuts, and Walnuts (Consume these sparingly, high fat content).
Sensitive or Allergic to Nuts : Give Hemp Hearts a TRY as an alternative.
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Cherries
Bananas
Carrots
Coconut (dried or fresh-sparingly, both are high in fat content).
Brussels sprouts

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KEY PRODUCTS: BENEFICIAL TO THE INTESTINAL SYSTEM:

Bod-E Klenz Citrus Clean Start Tiao He Pak
LBS II Para Pak Acidophilus/Bifidobacterium
Bifidophilus

KEY PRODUCTS: BENEFICIAL SUPPORT TO THE INTESTINAL SYSTEM:

Artemisia Combination              Black Walnut               Herbal Pumpkin
LOCLO                                              Slippery Elm                 UC3-J
BWL-BLD                                          Hydrated Bentonite

Now, you can find them at the Nature's Sunshine store, your one-stop source for all your herb and health supplement needs.

Do you need help? Just ask, as a Chartered Herbalist, I specialize in helping people achieve their overall wellness goals. I can help put you on the road to achieving good health and a sense of well-being. I'm here to answer any questions you have and to help you choose the best products.

Nahanni River Herbs