High Fiber Food
The Key to a Healthy Colon
You have probably already been told to eat high fiber food. However, fiber is one of those nutrients that many of us know is important, but that remains a bit of a mystery.
What is fiber and why is it important?
Basically, fiber refers to carbohydrates that cannot be digested. Therefore, when we consume fiber, our bodies expel the fiber through bowel movements. Since fiber cannot be digested, high fiber food tends to be lower in fat and calories. These kinds of foods can help to stabilize your blood sugar and help defer the onset of diabetes and can help fight obesity.
Fiber can be thought of as nature’s scrub brush – it cleans out the digestive system. In the process, certain types of fiber bind to fat and toxins, thus helping to cleanse your entire body – not just your colon. Because of its ability to bind to certain fats, certain types of high fiber food have other beneficial side effects like helping to lower your cholesterol.
Soluble vs. Insoluble Fiber
Fiber is present in all plant based food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same. Fiber can be divided into two categories according to its physical characteristics and effects on our bodies.
- Soluble fiber – fiber that dissolves in water
- Insoluble fiber – fiber that does not dissolve in water.
Each type of fiber functions differently and provides different health benefits. Soluble fiber can be found in oats, oat bran, dried beans and peas, barley, flax seed, fruits such as oranges and apples, vegetables such carrots, and psyllium husk. Soluble fiber binds to fatty acids and prolongs digestion time of stomach contents – thus helping to regulate blood sugar. Soluble fiber is reported to help reduce overall cholesterol and more importantly, LDL (the so-called bad cholesterol). Learn about a
soluble fiber supplement
based on guar gum and fruit pectin that is proven to lower cholesterol better than oat fiber.
Insoluble fiber can be found in wheat, wheat bran, corn bran, flax seeds, vegetables such as green beans and cauliflower, and the skins of fruits and root vegetables. Insoluble fiber helps to move waste through the intestines and bowel, remove toxins from your colon and helps to balance the acidity of your intestines.
Fiber Content of Popular High Fiber Foods
The following table provides information on approximately how much soluble fiber and insoluble fiber is contained in popular produce. You should try and consume at least 25 - 30 grams of a blend of soluble fiber and insoluble fiber each day. Eating high fiber foods is the easiest way to get the fiber you need to keep your colon healthy.
| Food
Source |
Soluble Fiber
(g) |
Insoluble
Fiber (g) |
| CEREAL GRAINS (1/4 cup
cooked) |
| Barley |
1 |
3 |
| Oatmeal |
2 |
2 |
| Oatbran |
2 |
3 |
| Seeds |
| Psyllium seeds, ground (1 Tbsp) |
5 |
1 |
| FRUIT (1 medium fruit) |
| Apple |
1 |
3 |
| Bananas |
1 |
2 |
| Blackberries (½ cup) |
1 |
3 |
| Citrus Fruit (orange, grapefruit) |
2 |
0.5 |
| Nectarines |
1 |
1 |
| Peaches |
1 |
1 |
| Pears |
2 |
2 |
| Plums |
1 |
0.5 |
| Prunes (¼ cup) |
1.5 |
1.5 |
| LEGUMES (½ cup cooked) |
| Beans |
| Black Beans |
2 |
3.5 |
| Kidney Beans |
3 |
3 |
| Lima Beans |
3.5 |
3 |
| Navy Beans |
2 |
4 |
| Northern Beans |
1.5 |
4 |
| Pinto Beans |
2 |
5 |
| Lentils (yellow, green, orange) |
1 |
7 |
| Peas |
| Chick Peas |
1 |
5 |
| Black eyed Peas |
1 |
4.5 |
| VEGETABLES (½ cup cooked) |
| Broccoli |
1 |
0.5 |
| Brussels Sprouts |
3 |
1.5 |
| Carrots |
1 |
1.5 |
Eating high fiber food keeps your colon healthy –
The Natural Path to good health.
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