High-Fiber Food Puts A Bulk To Your Stool.

High-fiber food is very healthy for the body and its recommended that it be apart of your daily diet.What is Dietary fiber? Its known also as roughage or bulk and it cannot be broken down by enzymes in the digestive system.

Fiber comes from plants and although its good, it provides little nutritional value but offer health benefits in different ways. High-Fiber food also provide a sense of fullness without containing empty calories. People who consume lots of fiber are consuming stool bulking foods and will have less risk of developing...

  • Intestinal disorders
  • Colon cancer
  • Constipation
  • Cholesterol
  • Obesity

They are two types of fiber, soluble and insoluble. Some people may ask which one is better, but at this time, none is better than the other because both serve a special purpose in the body to promote health.Soluble fiber means it dissolves in water. An example would be oat bran, dried beans, and peas.

This type of fiber helps to slow the absorption of glucose from the intestines into the blood stream and improves the blood sugar balance. Insoluble fiber does not dissolve in water, and it helps to bind water and bulk up your stool to allow for efficient bowel movement. It also helps to bind excess fats and toxins in the digestive tract, to be excreted out with your stool. This is why high-fiber food is very important and I cannot stress it enough.

TIP: Eat both soluble and insoluble fiber for the best health results.

Below is a list of Soluble and Insoluble high fiber foods on how to bulk up stool...

high-fiber food chart

FruitsServing sizeTotal fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
Grains, cereal & pastaServing sizeTotal fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley,pearled,cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seedsServing sizeTotal fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
VegetablesServing sizeTotal fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

source: mayoclinic.org

Now that you have a list of high-fiber food let it be apart of your breakfast, lunch, and dinner daily. It's recommended that you get 14 grams per 1000 calories a day, that means if your calorie intake per day is 2000, your grams of fiber will be 28 grams.

Tip: Insoluble fiber rubs and softly scrapes your intestinal walls to keep them clean from build up,whereas soluble fiber absorbs more toxins and remove them from your body.


return from high-fiber foods to benefits of eating healthy

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