High Fiber Food

The Key to a Healthy Colon

- Eating high fiber food keeps your colon healthy –

You have probably already been told to eat high fiber food. However, fiber is one of those nutrients that many of us know is important, but that remains a bit of a mystery.

What is fiber and why is it important?
Basically, fiber refers to carbohydrates that cannot be digested. Therefore, when we consume fiber, our bodies expel the fiber through bowel movements. Since fiber cannot be digested, high fiber food tends to be lower in fat and calories. These kinds of foods can help to stabilize your blood sugar and help defer the onset of diabetes and can help fight obesity.

Fiber can be thought of as nature’s scrub brush – it cleans out the digestive system. In the process, certain types of fiber bind to fat and toxins, thus helping to cleanse your entire body – not just your colon. Because of its ability to bind to certain fats, certain types of high fiber food have other beneficial side effects like helping to lower your cholesterol.

Soluble vs. Insoluble Fiber
Fiber is present in all plant based food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same. Fiber can be divided into two categories according to its physical characteristics and effects on our bodies.

Soluble fiber – fiber that dissolves in water
Insoluble fiber – fiber that does not dissolve in water.

Each type of fiber functions differently and provides different health benefits. Soluble fiber can be found in oats, oat bran, dried beans and peas, barley, flax seed, fruits such as oranges and apples, vegetables such carrots, and psyllium husk. Soluble fiber binds to fatty acids and prolongs digestion time of stomach contents – thus helping to regulate blood sugar. Soluble fiber is reported to help reduce overall cholesterol and more importantly, LDL (the so-called bad cholesterol). Learn about a soluble fiber supplement based on guar gum and fruit pectin that is proven to lower cholesterol better than oat fiber during your next visit.

Insoluble fiber can be found in wheat, wheat bran, corn bran, flax seeds, vegetables such as green beans and cauliflower, and the skins of fruits and root vegetables. Insoluble fiber helps to move waste through the intestines and bowel, remove toxins from your colon and helps to balance the acidity of your intestines.

Fiber Content of Popular High Fiber Foods
The following table provides information on approximately how much soluble fiber and insoluble fiber is contained in popular produce. You should try and consume at least 25 - 30 grams of a blend of soluble fiber and insoluble fiber each day. Eating high fiber foods is the easiest way to get the fiber you need to keep your colon healthy.

Food Source
Soluble Fiber (g) Insoluble Fiber (g)
CEREAL GRAINS (1/4 cup cooked)
Barley 1 3
Oatmeal 2 2
Oatbran 2 3
Seeds
Psyllium seeds, ground (1 Tbsp) 5 1
FRUIT (1 medium fruit)
Apple 1 3
Bananas 1 2
Blackberries (½ cup) 1 3
Citrus Fruit (orange, grapefruit) 2 0.5
Nectarines 1 1
Peaches 1 1
Pears 2 2
Plums 1 0.5
Prunes (¼ cup) 1.5 1.5
LEGUMES (½ cup cooked)
Beans
Black Beans 2 3.5
Kidney Beans 3 3
Lima Beans 3.5 3
Navy Beans 2 4
Northern Beans 1.5 4
Pinto Beans 2 5
Lentils (yellow, green, orange) 1 7
Peas
Chick Peas 1 5
Black eyed Peas 1 4.5
VEGETABLES (½ cup cooked)
Broccoli 1 0.5
Brussels Sprouts 3 1.5
Carrots 1 1.5

FOODS TO AVOID FOR A HEALTHY COLON

DAIRY (Cow products)
Cheese
Milk
Gluten
Yeast
Sugar
Red Meat
Canned Foods
Boxed Foods
Frozen foods (excludes plain fruits/vegetables)
Alcohol
Wheat (not on an empty stomach)
Carbonated drinks
Egg yolks
FAT’S (fats from fish, vegetables and nut’s are ok)
Insoluble Fiber
Caffeine
Fried foods

We are NOT the "food police". If the above list is not your cup of tea, try these guidelines:

Choose Non-Red, Non-Processed Meat Sources of Lean Protein
-- Choose poultry, fish, eggs, soy products, beans, and whole grains for the healthiest protein sources.
-- Limit your red meat intake to special occasions like the summer barbecue or a great steak restaurant (ORGANIC, Free-Range, Extra Lean meats only).

Choose a Rainbow of Vegetables and Fruits
-- Vegetables and fruits of all colors are loaded with anti-cancer, immune-system-strengthening properties. Eat a rainbow!

Increase Your Fiber Intake
-- Fiber is found in plant foods only, and is needed for healthy gut function.
-- Choose whole-grain breads, cereals, pasta and rice.
-- Eat a variety of fruits and vegetables; Add beans, peas and lentils to salads.
-- Be sure to increase your water intake when increasing fiber in your diet.

Calcium Is Not Just Important for Healthy Bones
-- Calcium intake has been shown to reduce the risk of colorectal cancer.
-- Calcium can be found in a wide variety of foods including Goat's Milk, dark green vegetables, soy and tofu products, canned salmon and sardines, and fortified foods such as orange juice.
-- Get more calcium by having almonds, cottage cheese, or yogurt as a snack.
-- Talk with your Holistic Practitioner about whether a calcium supplement is right for you.

Vitamin D, the Sunshine Vitamin
-- Vitamin D aids in the body's absorption of calcium, and has been shown to play a role in colorectal cancer prevention.
-- Get outside! Vitamin D is derived mainly from sunlight, but can also be found in cooked salmon/mackerel/sardines and eggs (organic).
-- Vitamin D may be obtained via vitamin D3 supplements; many calcium supplements also contain Vitamin D3.

Folic Acid
-- Folic acid (folate) is an essential B vitamin, and may reduce your risk of colorectal cancer.
-- It's easy to incorporate folic acid into your diet. Try adding lentils, collard greens, chickpeas, asparagus, broccoli or peas to your meal, or try including strawberries, papaya or oranges in your dessert.

Drink Plenty of Water!
-- Most people need at least 1 to 2 liters of water per day and more if you exercise.

Stay Active!
-- Just 30 minutes most days the week of moderate to vigorous exercise will start you on your way to a healthier you!