What Are The Best Soluble Fiber Foods For Weight Loss How High Fiber Foods Keep the Colon Clean

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How High Fiber Foods Keep the Colon Clean

The easiest way to keep your colon functioning properly is to eat an adequate amount of dietary fiber every day. The usual recommended amount is 30g for women and 40g for men.

Dietary fiber, which only comes from plants, works in the body like a brush. As it passes through the digestive system it releases debris deposits from the intestinal wall so it can be eliminated. Since it has a cleansing effect, dietary fiber reduces the time it takes for food to pass through the body.

Fiber also works to tone the colon by giving its muscular structure something to work against. This helps relieve constipation. Finally, fiber stimulates healthy bacteria to grow in the gut, which both keeps digestion flowing smoothly and flushes out some toxins.

Specifically, there are 6 types of fiber in plants. Each of them has a different effect on the digestive system.

Pectin slows the assimilation of food after we eat. It is a type of soluble fiber. Eaten in high enough quantities, it can help reduce the symptoms of diabetes and hypoglycemia as well as radiation treatment. Pectin is found in onion skins, green beans, bananas, cabbage, apples and beets.

Cellulose comes from the skins of vegetables and fruits including broccoli, pears, apples, wheat bran and legumes. It is completely digestible and is thought to help people with constipation, colitis and piles.

Hemicellulose is another insoluble fiber. Hemicellulose holds the most water of all types of fiber and can help with constipation, weight loss and toxin removal. Sources: psyllium seeds, oat bran, apples, pears, bananas, beans, corn, cabbage, whole grains, peppers and green vegetables.

Lignans are found mostly in flax seeds, wheat berries, potatoes, apples, carrots, peaches and nuts. It is soluble fiber and comes from the cell walls of these foods. Lignans are great for helping people prone to gallstones because they work to remove acid from the body before it can form stones.

Gum comes from the seeds and stems of plants that grow in tropical areas. They can help the body repair damage quickly. They form a kind of gel that binds toxic substances in the body and protects the intestinal lining. Gum sources include: guar gum, gum arabic, hemp seed gum, locust bean gum, psyllium seed gum.

Mucilage only comes from seeds and seaweed. It is used in the kitchen to thicken sauces. In a cleanse they are great for adding bulk to the intestines (thereby giving the colon something to work against). Sources are: legumes, and psyllium seed husks.

Getting enough of this fiber in your diet means you need to eat about 7 servings of different vegetables and fruits each day and/or take 1-2 servings of flaxseed supplements. It’s not difficult and it can make a big difference in your overall health.

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