Top Sources of Fiber

!±8± Top Sources of Fiber

Fiber is vitally important if you want your digestive system to function properly. While many processed foods have fiber removed, there are many natural sources of fiber that you can easily introduce into your diet.

The top sources of fiber are:

Fruits and vegetables

Fresh fruits and vegetables contain high levels of fiber, which help cleanse your system. While some fruit juices have the fiber removed, home-made smoothies created from whole fruit are a delicious way to increase the amount of fiber in your diet.

Fruits and vegetables also contain natural sugars, which help maintain healthy energy levels.

Whole grains

Swap refined white rice for healthy brown rice to increase your intake of fiber. Oats, barley, rye, buckwheat and quinoa are also good sources of fiber, and all are used in wholegrain bread and cereals.

Nuts and seeds

Flax seeds contain particularly high levels of mucilaginous fiber, which helps bowel function. To get the most from flax seeds, soak them overnight before eating them. You can also drink the water they've been soaking in. Alternatively, dry roasted flax seeds are a tasty source of fiber.

Pulses

Pulses, such as kidney beans, broad beans and garden peas, are high in fiber and protein, both of which are vital if your body is to function properly.

Higher consumption of pulses has been shown to reduce the risk of coronary heart disease.

Sprouted grains

Buying a sprouting set can be a great way to get children interested in healthy eating, as kids are more likely to eat food they have grown themselves.

Lentils, chickpeas, soya beans and rice can all be grown in your own home, using a sprouting kit. You can be sure these are fresh when you eat them and you won't need to worry about any pesticides or other harmful chemicals.

Sprouted grains are also highly versatile. For example, chickpeas are a good source of fiber and make a lovely snack when soaked overnight, while lentils are a base for many delicious soups.

Seaweeds

These are a great source of mucilaginous fiber, which helps cleanse the body of toxins and heavy metals. Seaweeds can be used as a seasoning or as a key ingredient in sushi and stir frys.

Kelp, nori, dulse, arame, kombu and wakame all contain particularly high levels of fiber, so they make a valuable addition to your diet.

A healthy digestive system is vitally important to your overall health. That is why you should increase the levels of fiber you eat - a major step to improving digestive health.