LEARN MORE ABOUT YOUR GI HEALTH.

High Fiber Diets

IMPORTANCE OF DIETARY FIBER

Dietary fiber is part of a plant which is not digested by the stomach or small intestine. The bacteria in the colon have been called “super organisms” because of all the wonderful healthful outcomes they produce. The bacteria in the colon and the consumed fiber that reaches it are intimately tied together.

FIBER TYPES

INSOLUBLE FIBER

  • Does not dissolve in water
  • Is not fermented by the bacteria in the gut
  • Retains water, helping to promote a softer, bulkier stool
  • May be of importance in sweeping out certain toxins and cancer-causing carcinogens

SOLUBLE FIBER is fermented by colon bacteria, which need their own nourishment and food source. The health benefits these bugs provide is strictly dependent on the amounts of soluble fiber.

PREBIOTIC SOLUBLE FIBER are specialized types of soluble fibers which have shown to have the most positive health benefits.

All plant fiber has both insoluble and soluble fiber in it, but the amount varies.

SUGGESTED DAILY INTAKE

WOMEN
21-25
GRAMS
MEN
30-38
GRAMS
FIBER BENEFITS

INCREASED FIBER IN THE DIET CREATES A TYPE OF STOOL THAT CAN HELP IN MANY WAYS:

  • Relieve symptoms of irritable bowel syndrome (ibs) by normalizing the time it takes for the stool to pass through the colon
  • Reduce growth of polyps and cancer in the colon by moving the stool through the bowel more quickly, which may dilute carcinogens
  • Hinder development of Diverticulosis | Diverticulitis by reducing the pressure within the colon
  • Stop the growth of bacteria that make smelly hydrogen sulfide gases

HEALTH BENEFITS OF PREBIOTIC FIBERS:

  • Increase good colon bacteria | decrease bad colon bacteria
  • Increase calcium absorption | increase bone density
  • Enhance immune system | reduce allergies & asthma
  • Control appetite & weight | increase satiety & weight loss
  • Reduce triglyceride levels
  • Reduce colon polyp & cancer factors
  • Improve bowel regularity
  • Improve colon & body health
  • Decrease flatus smell

Fiber supplements are available in powder, tablets, caplets, gummies and chewable tablets.

HIGH FIBER FOODS

FRUITS

  • Raspberries
  • Pear, with skin
  • Apple, with skin
  • Strawberries (halves)
  • Banana
  • Orange
  • Figs, dried
  • Raisins

Read nutrition labels to find out exactly how much fiber is in your favorite foods.

GRAINS, CEREAL & PASTA

  • Spaghetti, whole-wheat, cooked
  • Barley, pearled, cooked
  • Bran flakes
  • Oat bran muffin
  • Oatmeal, quick, regular or instant, cooked
  • Popcorn, air-popped
  • Brown rice, cooked
  • Bread, rye
  • Bread, whole-wheat or multigrain

LEGUMES, NUTS & SEEDS

  • Split peas, cooked
  • Lentils, cooked
  • Black beans, cooked
  • Lima beans, cooked
  • Baked beans, vegetarian, canned, cooked
  • Sunflower seed kernels
  • Almonds
  • Pistachio nuts
  • Pecans

VEGETABLES

  • Artichoke, cooked
  • Peas, cooked
  • Broccoli, boiled
  • Turnip greens, boiled
  • Sweet corn, cooked
  • Brussels sprouts, cooked
  • Potato, with skin, baked
  • Tomato paste
  • Carrot, raw
EATING 25-35 GRAMS PER DAY OF VARIED PLANT-BASED FOOD PROVIDES A WELL-BALANCED AMOUNT OF FIBER INULIN*.

*Inulin is a type of soluble fiber found in many plants. It aids digestion by increasing the number of good bacteria in the gut which helps fend off unwanted pathogens (bad bacteria), prevent infection and help stimulate your immune system.