The Downlown on Detox Diets II: Fall in Love With Fiber

eat your fiber

Fiber is an essential component of any healthy diet, and building a detox or cleanse program around increasing dietary fiber is the true secret to a successful and healthy plan.  Consuming at least 25-30 grams of fiber everyday should be the cornerstone of your detox. Maintaining this intake for life will keep your body running at its best.

What are the benefits of a high-fiber diet? Glad you asked!

  • Keeps you feeling full: Fiber-rich foods typically require more chewing, which helps to control overeating.  In addition, your body can’t digest fibers, which means that bulky fiber foods remain in your stomach for a long time. This provides a feeling a fullness and satiety, which makes sticking to any diet program a lot easier.
  • Promotes digestive health:  Fiber increases movement through your digestive tract, which prevents the build-up of metabolic waste products and undigested foods in your colon.  At the risk of giving a little TMI, increased movement through the intestines is code for regular bowel movements. Constipation and hemorrhoids are often improved by increasing dietary fiber.
  • Lowers your cholesterol and promotes heart health: Fiber acts like a big sponge by soaking up excess LDL (“bad”) cholesterol, and marches it right on out. Decreasing your LDLs decreases your risk of developing heart disease.
  • Decreases cancer risk: Studies have proven that increased dietary fiber leads to decreased rates of colorectal cancer, which is the third most common cancer in the U.S.
  • Stabilizes your blood sugar and increases energy:  Fiber’s slowed digestion and absorption allows the glucose in foods to release into your bloodstream at a slow and steady rate. A steady glucose level maintains energy levels, and prevents insulin spikes and crashes. This trait is especially important for diabetics, but the benefits of a steady blood sugar are great for anyone.

Now that you know why fiber is so amazing, here is a list of some fiber-packed foods.

Fiberific Foods

Fruits Serving size Total fiber (g)
Pear 1 medium 5.1
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Apple, with skin 1 medium 3.3
Strawberries 1 cup 3.3
Peaches, dried 3 halves 3.2
Orange 1 medium 3.1
Apricots, dried 10 halves 2.6
Raisins 1.5-ounce box 1.6
Grains, cereal & pasta Serving size Total fiber (g)
Spaghetti, whole-wheat 1 cup 6.3
Bran flakes 3/4 cup 5.1
Oatmeal 1 cup 4
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9
Bread, mixed-grain 1 slice 1.7
Bread, cracked-wheat 1 slice 1.4
Legumes, nuts & seeds Serving size Total fiber (g)
Lentils 1 cup 15.6
Black beans 1 cup 15
Lima beans 1 cup 13.2
Baked beans, canned 1 cup 10.4
Almonds 24 nuts 3.3
Pistachio nuts 47 nuts 2.9
Peanuts 28 nuts 2.3
Cashews 18 nuts 0.9
Vegetables Serving size Total fiber (g)
Peas 1 cup 8.8
Artichoke, cooked 1 medium 6.5
Brussels sprouts 1 cup 6.4
Turnip greens, boiled 1 cup 5
Potato, baked with skin 1 medium 4.4
Corn 1 cup 4.2
Popcorn, air-popped 3 cups 3.6
Tomato paste 1/4 cup 3
Carrot 1 medium 2

About the author


Written by

Bella Body Fitness Nutrition Consultant Elana Vey is an Academy of Nutrition and Dietetics Registered Dietetic Technician and chef with a knack for creating deliciously healthy recipes for busy multi-taskers like herself. Elana inspires women to eat foods that make them happy, energized and motivated to live healthy every day.

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