The Downlown on Detox Diets II: Fall in Love With 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.
|Fruits||Serving size||Total fiber (g)|
|Figs, dried||2 medium||3.7|
|Apple, with skin||1 medium||3.3|
|Peaches, dried||3 halves||3.2|
|Apricots, dried||10 halves||2.6|
|Grains, cereal & pasta||Serving size||Total fiber (g)|
|Spaghetti, whole-wheat||1 cup||6.3|
|Bran flakes||3/4 cup||5.1|
|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)|
|Black beans||1 cup||15|
|Lima beans||1 cup||13.2|
|Baked beans, canned||1 cup||10.4|
|Pistachio nuts||47 nuts||2.9|
|Vegetables||Serving size||Total fiber (g)|
|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|
|Popcorn, air-popped||3 cups||3.6|
|Tomato paste||1/4 cup||3|