Eat these six delicious healing foods high in fiber to regulate your digestion

Eat these six delicious healing foods high in fiber to regulate your digestion


(NaturalNews) Fibers are considered an important part of our daily diet.
Yet, there are no nutrients taken into our bodies from fiber, and fiber
content is not even digestible. So what's the point?

Fiber
functions primarily to ensure proper and complete digestion of the
nutrients from our food and most importantly to eliminate the waste from
our digestive process. Most AMA doctors consider one bowel movement
(BM) per day optimum, with two or three per week marginally okay.

But Western holistic practitioners, traditional Chinese medicine (TCM), Ayurveda, and the Weston A. Price Foundation all have a different standard than mainstream medicine. They consider two to three BMs per day optimum.

But
that's not all. Fiber helps slow digestion and prevent blood sugar
spikes and help prevent diabetes. Soluble fiber especially offers
prebiotic functions to help intestinal probiotics flourish. Obstructing
LDL or "bad cholesterol" absorption is also a fiber function.

Not
everyone is currently convinced of the idea that bad cholesterol is the
major source of bad heart health. But those who have bought into it
claim this is how fiber enhances heart health.

Cooked meats and
processed flour foods have no or low fiber contents. These are basic SAD
foods. High fiber foods are unprocessed plant-based foods that host
either soluble or insoluble fibers.

Soluble fibers tend to be
high in starchier foods. They dissolve in water to form a gel. This gel
has a more gentle action in the digestive system than the harsher
insoluble fibers that are more like brushes in the gut. Soluble fibers
also help maintain probiotic gut populations.

They are both
important. Nevertheless, IBS (irritable bowel syndrome) victims
especially need to focus more on soluble fibers or eating them before
eating insoluble fiber foods. Example: A rice or potato dominated main dish (soluble fibers) followed by the insoluble raw salad instead of the customary salad starter.

Six high fiber sources

The
recommended daily value (DV) of fiber intake is around 25 grams for
women and 30 grams for men. Here's a list of gram contents for many
popular foods. (http://www.disabled-world.com/calculators-charts/high-fiber-foods.php)

(1)
Beans (legumes) of all types. It's better nutritionally and more
economical if you purchase bulk organic dry beans and soak them
overnight before cooking the next day. Lentils don't need to be soaked
before cooking. Their fiber is of the insoluble variety.

(2)
The perfect insoluble fiber counter-balance for serving beans comes
from rice, although the fiber content is less. Combining rice with beans
provides most of the amino acids needed to form protein. A little
culinary creativity with rice and bean combinations will satisfy most
tastes.

Using rice and beans as a staple will provide high
plant-based protein that doesn't require lots of proteolytic pancreatic
enzyme activity for processing meat proteins. Proteolytic enzymes are
able to penetrate cancer cells. Save some for that activity.

(3)
A couple of slices of whole grain, pumpernickel, or whole wheat breads
supply four to seven grams of fiber. These fibers are of the insoluble
variety.

(4) Bran cereals contain five to ten grams of
insoluble fiber per half-cup. Bran cereals include organic steel cut
oats. Slice up a banana into the steel cut oats to balance out the
insoluble fiber with three grams of soluble fiber.

(5)
Green leaf and cruciferous vegetables are high in fiber, with broccoli
on top at four grams plus per half-cup. These are insoluble type fibers.
Most nuts and flax seeds are high in insoluble fibers as well. Serve
with rice or potatoes to balance the insoluble with soluble.

(6)
Potatoes, yams and sweet potatoes, pumpkin, avocado, and beets all
provide healthy amounts of soluble fiber. Rolled oats oatmeal, quinoa,
and barley follow on this soluble fiber list.

Source:-
http://www.naturalnews.com/040080_digestion_high_fiber_foods.html