High Fiber Foods

High fiber foods are scientifically proven to reduce the risk of heart disease and diabetes. It also helps to avoid constipation and diverticulitis but despite what many people think, fiber cannot help prevent colon cancer. Food high in fiber are mostly found in whole foods like grains, fruits, vegetables, beans and legumes. A fiber rich diet helps protect against chronic diseases.

Scientific Research

Mayo Clinic found that high fiber foods "Provides health benefits such as lowering your risk for diabetes and heart disease."


Harvard University School Of Nutrition goes further stating that "Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation." References

What Is Fiber?

Fiber is actually a carbohydrate that cannot be digested. It comes from the cell walls of plants. There are two types of fiber.

Soluable Fiber dissolves in water to form a gel-like substance. It has been proven to lower blood cholesterol and even blood glucose levels guarding against diabetes and heart disease. Some high soluable fiber foods are oats, peas, beans, apples, citrus fruit, Nuts, seeds, lentils, blueberries, and strawberries.

Insoluable Fiber promotes the movement of material through your intestinal tract. It bulks up stool and keeps you regular. It benefits those with irregular stools and constipation. Some high insoluable fiber foods are whole wheat, grains, nuts, celery, cucumbers, zucchini and carrots.

Benefits Of Fiber

  • Helps You Lose Weight. High fiber foods are low calorie. This gives you fewer calories in the same volume of food.

  • Slows digestion. (protecting against Type II Diabetes)

  • Regulate bowel movements. (detoxify and scrub intestines)

  • Increase Satiety. They keep you feeling "fuller longer". (Reducing calorie intake)

  • Protect Against Chronic Disease. Lowering the risk of heart disease, cancer, gall stones, kidney stones, and diverticulitis.

  • Prevents constipation. Food high in fiber adds bulk to your stool making it easier to pass.

    How Much Fiber Do I Need?

    Men over 50: 30 grams Men under 50: 38 grams

    Women over 50: 21 grams Women under 50: 25 grams

    Americans on average eat less than half of the recommended allowance of fiber each day. The majority of food we eat is depleted in nutrients and fiber, and our fast paced lives force us to eat on the run. How do we increase our fiber?

    Fiber Tips

    Understand Labels: Now that you know how much fiber you need per day you can start reading the fiber content to get a good idea how much you're getting. At a glance remember: By law if a product claims to be an "excellent source of fiber" it has to have atleast 5 grams of fiber per serving.

    Fruit Snacks: No, not the chewy snacks for kids! I'm talking about REAL fruit as a healthy snack. For added fiber leave the skin on as it's a great source of insoluable fiber.

    High Fiber Cereal: There are a lot of cereals that boast about their fiber content. Read the labels and weed out the ones with unhealthy amounts of sugar. You might pay a dollar more for a quality cereal, but it's worth it.

    Whole Grain Bread: Jump on the whole grain band-wagon. It's not a fad and it has multiple health benefits including higher fiber content. More importantly it's lower glycemic, but that's another web-page!

    Healthy Toppings: Get in the habit of topping your cereals with fresh fruit. It also adds beneficial vitamins and minerals along with a healthy portion of fiber. Rasberries, pears, and apples are particularly good.

    Eat More Beans And Peas: A cup of split peas have 16 grams of fiber! A cup of kidney beans tout 13 grams. That's huge considering a whole apple is only 4 grams. Beans are your friend.

    Eat Raw Vegetables: Cooking diminishes the fiber content. Try a raw veggie dip platter instead of cooking them. Dip them in hummus for an added fiber kick.

    Cookies Anyone?: Oatmeal cookies are better for you than chocolate chip. Throw in some raising and even walnuts for a tasty high fiber treat. Your sweet tooth won't know the difference.

    Corn Tortillas: Corn Tortillas have 50% more fiber than flour tortillas. And if you ask me, they taste better anyway.

    High Fiber Products

    100% Organic High Fiber Foods are available from Nutiva. Click the banner to visit their home page, or skip to their high fiber products below.

    High Fiber Shakes

    Drinking a high fiber shake is another way to get your fiber and keep you feeling full. Food high in fiber makes weight loss easier because it fills you up. Have one in the morning to save time and meet your bodies needs. $1.20 per serving gives you:

  • 8 grams fiber
  • 9 grams protein
  • 3 grams sugar
  • 0 grams saturated fat
    Click on picture to order

    High Fiber Bars

    A high fiber food bar is ideal to take with you for a quick snack. Convenience can make the difference between good and bad food choices. Take them anywhere for a responsible snack that's packed with nutrition. They're 100% organic and cost only $1.00 each!

  • 5 grams fiber
  • 9 grams protein
  • 5 grams sugar
  • 1.5 grams saturated fat
    Click on picture to order



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