Fiber is very important to overall good health. However, the American diet is really low in fiber which can lead to all sorts of health problems. Many Americans today think it is normal to have one bowel movement per week. A truly healthy person should have a bowel movement after every meal.
Every time you eat food, your colon has a gastrocolic reflex. This causes the food you ate to be propelled through your digestive system. Inadequate fiber intake can lead to constipation, hemorrhoids, diverticulosis, bowel irregularities, diverticulitis, and colorectal cancer.
When you eat, not everything you have consumed is usable by the body. The unused food turns into waste. If this waste is not expelled in time, it turns toxic to the body. Imagine leaving food trash in your house for a week. How bad would that smell? It’s the same in the human body.
Most American’s eat 12 grams or less of fiber per day. The recommended amount is 25 to 30 grams of 
fiber per day. Fiber is found in plant cell walls and is used to bind the waste in our bodies so that it can be moved through the digestive tract. If you don’t eat enough fiber with each meal, the waste is not bound up and moved. It sits and remains in the intestines where it becomes toxic to the body.
What Foods Can I Eat That Contain Fiber?
There are many foods that contain fiber. Plant based fiber is best for consumption. Here is a list of some of the plant based foods that contain fiber. The amount of fiber is listed in grams.
- Pinto beans (1/2 cup, cooked) – 7.4 grams
- Kidney beans (1/2 cup, cooked) – 5.8 grams
- Artichoke (1 medium, cooked) – 6.5 grams
- Navy beans (1/2 cup, cooked) – 5.8 grams
- Figs (3 small) – 5.3 grams
- Apples (3 inch diameter) – 5.7 grams
- Oranges (3 inch diameter) – 4.4 grams
- Raspberries (1/2 cup) – 4.2 grams
- Green peas (1/2 cup, cooked) – 4.3 grams
- Barley (1/2 cup, cooked) – 4.2 grams
- Blackberries (1/2 cup) – 3.8 grams
- Mango (medium) – 3.7 grams
- Banana (7 inches long) – 2.8 grams
- Whole wheat noodles (1/2 cup, cooked) – 2.3 grams
- Whole wheat bread ( 1 medium slice) – 1.9 grams
- Brown rice (1/2 cup, cooked) – 1.7 grams
These are just some of the foods that have fiber in them. Every Fruit and vegetable contains fiber. With just this list alone you can easily get more than 25 to 30 grams of fiber per day. By adding more fresh fruits and vegetables to your diet, you will reduce the risk of diseases and move the waste out of your body with each meal.
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