"If liberty and equality, as is thought by some, are chiefly to be found in democracy, they will be best attained when all persons alike share in government to the utmost."Aristotle
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Alzheimer Disease and Antioxidants
At the present time, one out of ten adults have some form of Alzheimer disease. According to Dr. Greengard, Director of the Fisher Center for Alzheimer's Research at the Rockefeller University, that number is expected to strike up to three times as many ...
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The Grapefruit Diet
The Grapefruit diet is not a diet for life. It is a short time diet; it only lasts 2 1/2 months. It is a diet for rapid weight loss and fast weight loss diets are always popular. We have seen popular diets come and go and this dieting program is no ...
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A high fiber food chart helps you know the foods high in dietary fiber. Adding more foods high in dietary fiber from the high fiber food chart can help you obtain the recommended 25-30 grams of fiber each day. Sufficient daily fiber intake is important, not just because of helping the bowels function, but to provide nutrients to friendly bacteria in the digestive tracts.
Low-fiber diets have been connected to numerous diseases and conditions such as colon cancer, constipation, Crohn's disease, diverticulitis, heart disease, high blood pressure, hemorrhoids and varicose veins are examples. Correcting low fiber intake for your diet can help you achieve regular bowel movements necessary for optimum health.
Here are top foods high in dietary fiber along with the approximate number of grams of fiber they contain. Fiber contents shown below on the high fiber food chart are for a food quantity of 1/2 cup unless otherwise noted:
* Bananas, 3 grams - medium 8" long
* Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans
* Berries, 4-5 grams - blackberries, raspberries
* Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
* Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain
* Broccoli, 4-5 grams
* Brussels Sprouts, 2 grams
* Carrots, 3-4 grams
* Dried Figs, 10 grams - 3 figs
* Fruit, 4 grams - medium apple, medium pear
* Green Beans, 2 grams - broad beans, pole beans, snap beans
* Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens
* Lentils, 6 grams
* Lima Beans - 4-6 grams
* Peas, 7-9 grams - black-eyed peas, green peas
* Potatoes, 4-5 grams - medium baked Idaho or sweet potato
* Sweet Corn, 5 grams
When making changes to your diet to include more foods from the high fiber food chart, just add a few grams at a time so your intestinal tract can adjust. And important for bowel health is that adequate liquid be present for good bowel function. Each fiber particle absorbs liquid in the colon which helps facilitate regular movement along in the bowels, so make sure that you are consuming adequate liquids daily.
If you find that after a few weeks of consuming more foods from the high fiber food chart you are still not having a daily bowel movement, consider adding a fiber supplement. One of the best natural foods high in dietary fiber is psyllium made from ground-up psyllium seeds. It may take several weeks to achieve daily bowel movements, but the reward will be that wastes and toxins will be eliminated from your system instead of your body reabsorbing them.
Copyright 2005 InfoSearch Publishing
About the Author
Read more about overcoming constipation at http://www.safemenopausesolutions.com/constipation.html plus natural fiber supplements easily available online. Olinda Rola is President of InfoSearch Publishing and webmaster of http://www.safemenopausesolutions.com - a website of natural health information and articles.
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