Click on the links at the bottom of this article to get your own beautiful free printable List of High Fiber Foods with Fiber Content and High Fiber Food Chart, print them out and hang them up.
The valuable High Fiber Food List links below will help you to begin eating more fiber today!
Having these two great lists of high fiber foods are vital to your health. They'll help you to lose weight and prevent constipation, diabetes, heart disease and much more.
Even if you know you're not getting enough high fiber foods, fiber facts may still confuse you. So let's unravel some of the mysteries around the fiber in foods and fiber supplements.
What is Fiber?
Forensically speaking, dietary fiber is sort of the skeleton of a plant. Just like the bones in your body, fiber helps plants to keep their shape and stand up straight. But here's the weird part of the fiber foods puzzle. Even though high fiber is so good for you, you can't digest plant fiber.
The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity.
So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush!
It's important to add high fiber foods to your diet slowly over a couple of weeks. This gives your digestive system time to gradually adjust to the change. And be sure to drink plenty of water.
While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet.
But that's not all of the many health benefits of fiber.
The fiber foods on this list of high fiber foods have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestion working properly. Wow!
Soluble Fiber and Insoluble Fiber
All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. It can be divided into two categories with 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. This helps 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 intestine acidity. It also helps move waste through your intestines and bowel.
High Fiber Foods List
Adult recommended total daily fiber intake is 30 to 40 grams. But most people get only about 10 grams a day. Make sure you get what you need by clicking on the printable list link below.
For the best complete healthy fiber guidelines, go to the excellent High Fiber Foods List with Fiber Content and the High Fiber Foods Chart with Rankings. Print them out, hang them up in prominent places in your kitchen and start eating more healthy foods high in fiber today.