Fiber
Fiber is an essential nutrient for eliminating toxins from our body and waste matter from our colon. There are two kinds of fiber: soluble and insoluble.
Soluble fiber is a gel-like substance. It adds volume to the waste in the colon, improving elimination. It stabilizes blood sugar by slowing the release of sugars into the bloodstream. It also helps remove cholesterol from the small intestine.
Insoluble fiber acts like a sponge, soaking up toxins and pulling them out of the body. Without fiber, the body becomes overridden with toxins and is forced to release them through other channels, typically the skin.
Most people, even the healthiest among us, do not consume nearly enough fiber for proper waste elimination. The U.S. daily recommended allowance for fiber is 25 grams, but some suggest eating even more. It is important to gradually increase fiber intake, because a sudden, dramatic increase can overwhelm and clog the system.
| US Recommended Daily Allowance: | 25 g |
Health Benefits of Fiber
| Antiparasitic | A high fiber diet can help clear existing parasitic infections in the colon. |
| Blood Sugar | Stabilizes blood sugar by slowing the rate of sugar absorption. Helps prevent and reverse diabetes. |
| Colon | Promotes healthy intestinal bacteria. Adds bulk to waste matter to help elimination. Helps remove intestinal parasites. |
| Digestion - General | Soluble fiber slows down the rate of digestion, allowing more nutrients to be absorbed. Insoluble fiber helps to remove waste from the colon. |
| Gallbladder | Prevents gallstones. |
| Heart | Eliminates cholesterol, reverses and lowers the risk of heart disease. |
| Immune System - General | Strengthens the immune system. |
| Stomach | Prevents ulcers. |
Food Sources of Fiber
| Avocado | 9.2 g | 37% | |
| Durian | 9.2 g | 37% | |
| Buckwheat | 8.5 g | 34% | |
| Blackberries | 8 g | 32% | |
| Cherimoya | 7.2 g | 29% | |
| Prunes | 7.1 g | 28% | |
| Papaya | 6.8 g | 27% | |
| Sweet Potatoes | 6.6 g | 26% | |
| Amaranth | 6 g | 24% | |
| Sapotes | 5.9 g | 24% | |
| Pears | 5.5 g | 22% | Eat with the skin in order to maximize fiber intake. |
| Quinoa | 5.2 g | 21% | |
| Raisins | 5 g | 20% | |
| Cranberries | 4.6 g | 18% | |
| Coconut (Mature) | 4 g | 16% | |
| Goji Berries/Wolfberries | 4 g | 16% | |
| Lambsquarters | 4 g | 16% | |
| Flax Seeds | 3.8 g | 15% | Grind in a coffee grinder for maximum benefit. |
| Mango | 3.7 g | 15% | A good source of the soluble fiber pectin, which slows sugar absorption. |
| Blueberries | 3.6 g | 14% | |
| Collards | 3.6 g | 14% | |
| Dandelion Greens | 3.5 g | 14% | |
| Almonds | 3.4 g | 14% | |
| Apples | 3.3 g | 13% | A good source of the soluble fiber pectin, which slows sugar absorption. |
| Brussels Sprouts | 3.3 g | 13% | |
| Parsley | 3.3 g | 13% | |
| Strawberries | 3.3 g | 13% | Especially high in soluble fiber. |
| Bananas | 3.1 g | 12% | Helps counteract some of the negative effects of their carbohydrate content. |
| Wild Rice | 3 g | 12% | |
| Figs | 2.9 g | 12% | A high-fiber alternative sweetener in recipes. |
| Asparagus | 2.8 g | 11% | |
| Jackfruit | 2.6 g | 10% | |
| Grapefruit | 2 g | 8% | A good source of the soluble fiber pectin, which slows sugar absorption. |