High Fiber Foods
Fiber is an essential part of a healthy diet. High fiber foods provide the roughage [insoluble fiber] and bulk necessary to move what we eat through the bowels to the end of the tract. That is the origin of the term 'bowel movement'.The longer food sits in the intestinal tract, the more attractive it is to fungus. We can compare it to a slice of bread left on the counter. It doesn't take long for white or green mold* to be seen. And, our body, is usually quite a bit warmer than the kitchen counter!
Even in the refrigerator, bread will eventually get fungus. If it doesn't, it's because there are so many preservatives! And, that is definitely not better for the body. But that's a topic for another page.
Jordan Rubin,N.M.D., Ph.D., illuminates the problem with the contemporary Western diet in his book, The Maker's Diet, when he explains, "We continually eat the wrong foods that are rarely digested properly. The by-products of incomplete digestion clog the gut with accumulated debris. The coating becomes a perfect breeding ground for dangerous forms of bacteria and other microorganisms."
He later adds, "Even if you break a bone or undergo a surgical procedure, the time required to heal is directly affected by how well your gut is able to prcess nutrients and detoxify toxins!"
And continues, ..."If these waste products are not eliminated, they begin to poison the body and blood."
*Molds...are fungi that grow in the form of multicellular filaments called hyphae. In contrast, microscopic fungi that grow as single cells are called yeasts. (Wikipedia)
Insoluble FiberInsoluble fiber does not break down in the digestive system, or in water. An example is flax seed. Insoluble fiber is known as roughage because its roughness acts like a rake as it sweeps and pushes toxins through the digestive system so that they can be eliminated.The List of High Fiber Foods below provides the grams of fiber per 100 grams of that food. With it you can determine the fiber content of foods, and select delicious foods high in fiber as you work toward a more healthy diet.
Gaetana Morello, ND, in his book, Whole Body Cleansing, explains, Insoluble fiber "is not digested, even by bacteria in the gut, but it does give bulk to the stool. Insoluble fiber...increases stool size, and helps relieve constipation and gas."
An example of high fiber foods with soluble fiber are apples. Soluble fiber breaks down in water and in the digestive tract, and forms a thick gel. It actually absorbs toxins almost like a sponge, and helps to slow down the digestive process so that sugars are absorbed more slowly.
In her book, The Detox Strategy, Brenda Watson, C.N.C., states, "In addition to helping regulate blood sugar, soluble fiber can lower cholesterol and LDL cholesterol [bad cholesterol], thereby reducing the risk of heart disease."
Watching the entertaining video below, "What Is Fiber', by Brenda Watson (who owns Renew Life supplements, and is committed to educating the public on health issues) will help us review what we just read.
Although she is directing her comments toward weight loss, the principles apply to everyone.
List of High Fiber Foods
The following tables have lists of fruits and vegetables ordered from the high to low total dietary fiber content.Table 1: List of vegetables with their insoluble, soluble, and total fiber content.
High Fiber Foods Source - Vegetables
Insoluble Fiber (g /100 gram) - Soluble fiber (g /100 gram) - Total dietary fiber (g /100 gram) [listed in that order]
Bitter gourd 13.5 - 3.1 - 16.6
Field beans 9.3 - 2.1 - 11.4
Broad beans 7.3 - 0.8 - 8.3
Beet root 5.4 - 2.4 - 7.8
Cluster beans 6.1 - 0.6 - 6.7
Green plantain 5.8 - 0.2 - 6.0
Carrot 4.1 1.6 - 5.7
Fenugreek leaves 4.2 - 0.7 - 4.9
Lady fingers [okra] 3.0 - 1.3 - 4.3
Cauliflower 3.5 - 0.7 - 4.2
Spinach 3.5 0.6 - 4.1
Potato 2.6 0.6 - 3.2
French beans 3.0 - 0.1 - 3.1
Onion 0.9 1.1 - 2.0
Table 2: List of fresh fruits, nuts and seeds with their insoluble, soluble, and total fiber content.
High Fiber Foods Source - Fruits
Insoluble fiber content (g /100 gram) - Soluble fiber content (g /100 gram) - Total fiber content(g /100 gram) [listed in that order]
Kiwi 2.61 - 0.80 - 3.39
Apple, with skin 2.00 - 0.70 2.70
Banana 1.80 - 0.60 - 2.40
Pear 1.10 - 1.30 - 2.40
Strawberry 1.70 - 0.60 - 2.30
Peach 1.20 - 0.80 - 2.00
Mango 1.06 - 0.74 - 1.80
Plum, fresh 0.70 - 0.80 - 1.50
Pineaple, fresh 1.10 - 0.10 - 1.20
Grapes 0.60 - 0.40 - 1.00
Pomegranate 0.49 - 0.11 - 0.60
Watermelon 0.30 - 0.20 - 0.50
Flax seed 10.15 - 12.18 - 22.33
Almonds 10.10 - 1.10 - 11.20
Sesame seed 5.89 - 1.90 - 7.79
Brazil nuts 4.10 - 1.30 - 5.40
The Fiber Food Chart above was found at CholesterolDataBase.
*It is recommended that the amount of water per day per person should be half the weight of the person expressed as ounces. In other words, a 200 pound person should drink 100 ounces of water per day. Keep in mind that the average male is about 60% water,and the average female is about 55% water. Every system in the body NEEDS water - not soda, not coffee, not even juice - WATER!
Brenda Watson, C.N.C., Divides High Fiber Foods into Soluble and Insoluble Sources.Some of the Insoluble High Fiber Foods Sources that she lists are:
- cauliflower, potato skins, dried beans, root vegetable skins, flaxseed, sour plums, whole-grain oatmeal, fruit skins -
Some of the Soluble High Fiber Foods Sources that she lists are:
- apples, cranberries, oranges, barley, lentils, peaches, beets, oat bran, peas, carrots -
For high fiber foods listed alphabetically, CLICK HERE.
Since this site is Candida Wellness Center, I need to refer those of you who are fighting fungal diseases and fungal invasions, to Steps 1, 2 and 3 of the anti Candida diet or fungal diet.
As a quick review of the anti-candida diet - For Best Results:
Step 1 eliminates ALL sugar including fruit;
Step 2 allows LOW SUGAR fruits which includes all berries, GREEN apples, grapefruit, kiwi, fresh coconut, lemons and limes;
Step 3 allows other fruits OCCASIONALLY or INFREQUENTLY.
Vegetables with the exception of white potatoes and corn which are high in sugar are OK in all 3 steps.
Dietary Fiber Supplements
Are you having problems with constipation (i.e., you are not 'going' EVERY day),or IBS (Irritable Bowel Syndrome, i.e. constipation and diarrhea)?
How about bloating and flatulence (passing gas)?
Indigestion and heart-burn?
Other digestive ailments?
If you have not been regularly eating high fiber foods chances are very good that your digestive system is sluggish at best, or even stuffed with bad stuff including candida fungus and other bacteria.
Jordan Rubin says in The Makers Diet, "...very few of us realize most of the free radicals or oxidative damage is generated in the colon during the final stages of the digestion process! This explains why it is good to eliminate waste daily rather than have it languish for days in the digestive tract, generating potentially harmful toxins all the while."
It is urgent that we get the system moving! Dietary fiber supplements in addition to a diet of high fiber foods is really the only healthy way to do it.
Brenda Watson, C.N.C., in The Detox Strategy states, "It's important to get both types of fiber.... A blend of both soluble and insoluble dietary fiber...collecting toxins and carrying them out when you have a bowel movement."
She continues by suggesting that obtaining adequate fiber through high fiber foods alone is very difficult, and suggests using a dietary fiber supplement to obtain "a minimum of 35 to 45 grams of fiber daily..."
Some Suggestions for Dietary Fiber SupplementsIn addition to adding a green salad to dinner, and other high fiber foods to my diet, I have utilized 4 dietary fiber supplements at different times in order to try to obtain enough fiber to achieve regularity.The first high fiber supplement I used was flax seed. In the beginning I sprinkled it on salads, but I soon learned that for the fiber to work best, it should be taken alone with water or a beverage such as unsweetened almond milk. But it's OK to sprinkle it on salads too.
It is best to start out gradually with 1 teaspoon in 1 cup of water first thing in the morning or at bedtime, and work up to 1 tablespoon within about 2 weeks. If diarrhea or bloating occurs, skip a day or two and then back down to the previous dose. It could be that your body is just not used to fiber, but if you have any doubts, please consult a naturopathic or integrative [employs both natural and traditional medical treatments]health care professional.
Unfortunately, flax seed did not consistently help me, so I used the same dosage and switched to (more expensive) chia seed which seemed to work well until I forgot to drink enough water. I experienced back and abdomen pain so intense that it woke me up at night! Almost as soon as I flooded myself with about a quart of water, the pain began to subside and I was normal by the next day.
We finally figured out that the fiber had clogged my intestines like a cork as a result of not drinking enough water* for it to flush through. High fiber supplements should be accompanied by plenty of water.
For awhile I used Renew Life 'Cleanse More' at bedtime every 2 to 3 nights. The recommended dose is 2 capsules. Most of the time I have been more than satisfied with 1! My only dissatisfaction is that for me it creates an urgency the next morning. As a victim of IBS, however, I am very happy to be that regular.
More recently I have added one 250mg Magnesium tablet to my one Cal-Mag (50/50) at bedtime. Since magnesium is a relaxer, it seems to help me to regularity most of the time. If I don't go for a day, I take a Cleanse More that night.
The 5th product I have used occasionally is Traditional Medicinals Smooth Move tea. Smooth Move contains senna which Wikipedia says,"...increases the peristaltic movements of the colon by irritating the colonic mucosa." In other words it increases the movement in the bowls which can be habit forming. As a result senna should only be used for occasional constipation - not as a regular dietary fiber supplement. Incidentally, Smooth Move tastes like licorice. I find it quite pleasant.
Dr. Richard Becker, D.O., (through his Bioinnovations website, and on his TV show, Your Health) suggests Glucomannan Fiber as a gentle alternative. Jordan Rubin, N.M.D., Ph.D., has 3 fiber supplements listed with his Garden of Life brand. Although I have not used the dietary fiber supplements offered by either of these companies, I am impressed with the integrity and qualifications of both men, and therefore I trust purity and efficacy of their products.
In The Fiber 35 Diet, written by Brenda Watson, C.N.C., she suggests fiber bars, wafers, shakes, and even sprinkles.
Regardless of what supplemental fiber method you use, it is still important to eat high fiber foods. Add a salad to your hamburger plate, an apple to your lunch, and enjoy almonds as a healthy snack.
Every body is unique. What works best for me may not be the best product or even the best of the high fiber foods to help your system. So, read profusely, study deeply, experiment wisely, and come to your own conclusions. Don't accept anyone's word as gospel when it comes to your body and your health.
Dr. James Gills (St. Lukes Cataract & Laser Institute, Tarpon Springs, Florida) wrote a book called, Temple Maintenance, where he takes seriously the Bibical injunction that your body is God's house. Your body is also your house. Take care of it so that it can take care of you!