Vegan diets, rich in vegetables, fruits, nuts, seeds, and legumes are much more likely to easily yield the amount and kind of fiber your body needs to maintain good digestive health. ... Peas, beans and apples contain soluble fiber, which slows digestion and helps the body absorb nutrients from food.Fiber is an important part of our diets and most people simply aren’t getting enough of it. Fiber is essential to the body’s digestive system and it helps to expel toxins from the intestines and the bowels. Fiber is actually a type of carbohydrate that the body doesn’t digest, but instead, passes to help to clear out some of the unhealthy junk we’ve been eating. The two types of fibers include soluble and insoluble. Soluble fibers absorb water from the body and helps move waste. Soluble fiber is related to lowering cholesterol levels and slowing digestion, which keeps our energy levels stable and helps to control our hunger. Inulin and psyllium are commonly used forms of soluble fiber but they differ in many ways. One of the main benefits of adding soluble fiber to your diet is that it adds bulk to stool, helping to relieve constipation. Soluble fiber absorbs excess water in your digestive tract, helping to prevent loose watery stools. Increasing your soluble fiber intake also aids in controlling your cholesterol and blood glucose levels, the University of Maryland Medical Center notes. Psyllium is more effective in these aspects because it does not get broken down by intestinal bacteria. Insoluble fiber helps to prevent constipation by fermenting and creating bacteria, which makes it bulky and helps to clean our digestive tract from leftovers.
The recommended daily intake of fiber for women hovers between 21 and 25 grams of fiber per day, while for men it’s 30 to 38 grams per day.
Raspberries - Fiber: 8 grams per cup, raw.
Blackberries - Fiber: 7.6 grams per cup, raw.
Avocados- Fiber: 6.7 grams per half, raw.
Pears - Fiber: 5.5 grams per medium fruit, raw.
Nuts & Seeds: 1/4 cup = 2.5 grams of fibre
Tips to Add More Fiber to Any Meal
Add flaxseed meal to oats, smoothies, yogurt, A two-tablespoon serving contains 3.8 grams of fiber and a dose of omega-3 fatty acids. Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they form a goopy gel that is great for thickening smoothies, making healthy puddings, or replacing eggs in cakes and cookies. Refer to the Medicinal Cookies recipe in week 6 module notes which contain both organic Psyllium fiber and organic Inulin powder.