How do we purify our body of unwanted toxins? We need a healthy ability to eliminate.
20-35 grams of fiber daily
What is fiber?
Dietary fiber is plant material that is normally left undigested after passing through the body's digestive system. Plant foods usually contain a combination of both types of fiber in varying degrees, according to the plant's characteristics. At least 20-35 gm of fiber is suggested each day by the ADA (American Dietetic Association). Start with mostly soluble fiber if insoluble fiber is too challenging.
Top 10 Sources of Fiber:
- Beans. Think three-bean salad, bean burritos, chili, soup.
- Whole grains. That means whole-wheat bread, pasta, etc.
- Brown rice. White rice doesn't offer much fiber.
- Popcorn. It's a great source of fiber.
- Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.
- Baked potato with skin. It's the skin that's important here.
- Berries. All those seeds, plus the skin, give great fiber to any berry.
- Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.
- Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.
- Vegetables. The crunchier, the better. Enjoy raw vegetables, be sure to eat a variety of colors and types.