Increase your fiber, decrease your toxins

by Kate A. Griffith

In addition to its beneficial role in disease prevention and healthy weight management, fiber also helps support the body’s natural cleansing and detoxification processes. Many experts recommend eating at least 35 grams of fiber each day to maintain your health, so it is important to understand how the two types of fiber work.

Both soluble fiber and insoluble fiber help purge unwanted toxins from the body. Soluble fiber (found in fruit, beans, oats, legumes and nuts) dissolves in water and leaves the digestive tract slowly. As it moves through the intestines it works like a sponge, soaking up toxins and capturing them in order to prevent their reabsorption into the bloodstream.

Insoluble fiber (found in wheat bran, dried beans, whole grains and seeds) is not water-soluble; it passes through the digestive tract virtually intact. During its journey through the intestines it “sweeps” the colon free of debris by removing toxins from the intestinal wall. It also tones the bowel muscles by creating resistance and giving them something to push against, thus promoting peristalsis (the wave-like motions that move food through your intestines). Peristalsis is necessary for healthy elimination, and healthy elimination is an important step in ridding toxins from the body.

Fiber is a powerful ally in your battle against toxins, absorbing the toxins that come from the liver and gallbladder to the gut, as well as cholesterol, estrogen and old red blood cells). It is essential to get plenty of fiber in your diet. Consuming a ratio of about 65-percent insoluble fiber to 35-precent soluble fiber is ideal, as it reflects the natural balance found in whole foods. The best way to provide a balance of soluble and insoluble fiber is to eat a variety of fiber-rich foods. Legumes and unrefined grains such as oats, brown rice and whole wheat are excellent sources of mixed fibers. Among fruits, apples, avocados, oranges, bananas, grapefruit and berries provide the most fiber per serving, and high-fiber vegetables include spinach, endive, broccoli, carrots and cauliflower.

If losing weight was one of your New Year’s resolutions, fiber is your best friend. Stop by Freshlife and pick up a copy of Brenda Watson’s book, The Fiber 35 Diet. You’ll learn how easy it is to get 35 grams a day.

Get your fiber here!

Clear Fiber 1 Tbsp = 3 gm soluble
Steel cut oats 1/2 cup = 9.8 gm
Kashi Vive Probiotic Digestive Wellness Cereal 1.25 cup = 11 gm
Organic California Black Mission figs 1 fig = 3.3 gms
Organic Triple Fiber Powder 1 scoop = 4 gm
Organic Triple Fiber Bars 14 gm
Fiber 35 FitSmart Bars = 10 gm
Fiber 35 Fit Smart Shakes = 10 gm
Chocolate chews 2 = 4 gm
Fruit and Veggie Powder 1 scoop = 4 gm
Sprinkle Fiber 1 Tbsp = 5 gm