Eat a High Fiber Diet

Improve Digestion and Cleanse the Bowel with a Roughage-Rich Diet

Sep 11, 2009

Dietary fiber is necessary to improve digestion and relieve constipation. A high fiber diet is recommended to lower cholesterol and help control blood sugars.

Keep the colon swept clean by the broom-like action of fiber, the indigestible matter left over when nutrients are removed from raw fresh vegetables, nuts, and seeds, whole grains, and sprouts.

Lack of Fiber and Disease

Friendly bacteria in the bowel help assimilate nutrients and manufacture needed vitamins. These living organisms need fresh matter to work on. When they only have old, decaying fecal matter instead, bacteria may turn on the lining of the bowel itself, producing irritation and toxins that can lead to cancer and other types of illness.

Enjoy Fruits

Apples, pears, nectarines, peaches, blueberries, strawberries, tomatoes and watermelon are delicious fiber-rich foods. So are tropical fruits such as , pineapple, mango, coconut, and papaya, which has enzyme-rich seeds.

Because the acids in sweet fruits neutralize the enzymes necessary to digest proteins and starches, the result of poor food combining is slower motility and fermentation in the bowel. Alcohol and other toxins irritate the intestines, producing pain, bloating, and gas. Fruit is best enjoyed in the morning before other foods are eaten. Dried fruits such as figs contain some of the highest fiber content of any foods. Soak 30 minutes in water before eating.

Make Nuts More Digestible

Soak them! A daily handful of fiber-rich raw nuts will provide healthy fats as well as soluble and insoluble fiber. Soaking them for an hour or two increases their enzyme content, making them easier for your body to break down.

Enjoy Fiber-full Drinks and Puddings

Psyllium husks and chia seeds absorb moisture. They can be used to thicken fresh juice or added to, vanilla with non-dairy milk, and sweetened with stevia to make a healthy pudding.

Brown rice, amaranth, quinoa, wild rice, oats, flax and teff are great choices. Cruciferus vegetables such as cabbage, brocolli and brussel sprouts fight cancer and reduce inflammation in the intestinal tract. Other high fiber vegetables include celery, red bell peper, cucumbers, carrots, squash, peas, lentils and beans. Yams have more fiber than white potatoes but you can make them better by leaving the peels on.

Take Advantage of Chlorophyll

Structurally similar to hemoglobin, the oxygen and iron-carrying component of blood, chlorophyll is a healing anti-inflammatory substance. It is found in all plants, but dark greens are the richest. Spinach, kale, parsley and all lettuces except iceberg have high chlorophyll content. Wheatgrass juice, spirulina and alfalfa supplements can provide chlorophyll as well.

Low Fiber Foods to Avoid

Eliminate highly refined white flour and sugar, the empty-calorie foods. Avoid fried foods, junk foods, and processed foods. It's a great way to save money and lose weight. Whole foods may take a little more time to prepare in the kitchen, but fruits and vegetables can serve as snacks.

Drink Water

Fiber needs water to stimulate the bowels and improve elimination. Women need at least 2.5 liters of water or juices daily, and men should aim to drink an additional liter. Those amounts represent adequate replacement of fluids lost in urine, bowel movements, perspiration, and respiration. Of course someone who is sick or working out will likely need to drink more.

Fiber can work to detoxify and heal the body. Eating more fiber will increase energy and protect the body from disease processes. It's a good idea.

The copyright of the article Eat a High Fiber Diet in Nutrition is owned by Mary Earhart. Permission to republish Eat a High Fiber Diet in print or online must be granted by the author in writing.