7 MEGA Sources of Dietary Fiber

Ha! So oddly enough in the last couple of weeks, I have had many conversations with my friends, family, and clients which have led to the topic of constipation. Eventually I'm asked, “how do I make this constipation stop”- pun intended of course.  

Anyways, I have come up with a list of 7 whole foods from my personal exhaustive list if fiber-dense foods. The reason I have picked these 7 to share with you is because they add several other benefits to your health (some of which I have listed beneath each food). Additionally, all of the items on this list are easy to prepare.

So if you are like me and your friends/family/coworkers have been talking about trying to find ways to go to the bathroom more share this with them. Maybe your doctor has simply told you to take better care of your body by making better food well this list can help too.

 Disclaimer: This is list is in no particular order

1. Red Kidney Beans [13g Fiber per cup, cooked]

• 75% of insoluble fiber which helps to keep your digestive tract moving regularly 
• 25% of soluble fiber which helps lower Low Density Lipoproteins (LDL) which is the “bad cholesterol”
• Stabilize blood sugar levels

2. Avocados [14g Fiber per whole, raw]

• The fiber content aides in regular bowel movement as well as contributing to healthy intestines
• Superfood with anti-inflammatory properties including those from omega-3-fatty acids and phytosterols
• Lowers LDL
• Vitamin C & Vitamin E for healthy skin

3. Broccoli [5.1g Fiber per cup, steamed]

• The fiber content aides in regular bowel movement as well as contributes to the maintenance of healthy bacteria levels in your intestines.
• Magnesium, Zinc, Phosphorus, Iron
• Lowers LDL
• Phytochemicals which help detoxify the body
• Strengthens blood vessels

4. Oatmeal [4 g Fiber per cup, cooked]

• The insoluble fiber helps to keep your digestive tract moving regularly
• Stabilizes blood sugar levels
• Contains lignans which protect the body against cancer & heart disease
• Lowers LDL
• Beta-gluten (unique fiber) which enhance your body’s immune response

5. Raspberries [7g Fiber per cup, raw]

• The fiber content aides in regular bowel movement
• Phenolic flavonoid phytochemicals which have antioxidant properties to fight against cancers, aging, inflammation, etc.
• Vitamin A, C, E

6. Artichokes [10 g Fiber per cup, cooked]

• The fiber content aides in regular bowel movement & relieves constipation
• Folic Acid which is exceptionally beneficial in DNA synthesis
• Vitamin C, K
• Rich in B-Complex group of vitamins (e.g. B6, niacin, thiamin) which are great contributors to metabolic functions at the cellular level

7. Lentils [15.5 g Fiber per cup, cooked]

• High insoluble fiber content which aides in regular bowel movement helps prevent disorders like Irritable Bowel Syndrome
• Lowers LDL
• Good source of protein
• Stabilized blood sugar levels.
• Folate, Magnesium

Add these foods to your snack menu throughout the day and sit back and watch those bowls move!

SolutionsByCoachNeemz