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High Fiber Recipes

High fiber recipes have long been the victim of negative press. While the benefits of a high fiber diet have been pushed by health professionals and natural healers alike for years, it seems many people have a general belief that high fiber recipes are bland, boring, and virtually tasteless. Increasing fiber in your diet will not only provide your body with a number of health boosting benefits, but you can discover it doesn’t have to be bland either.

High Fiber Recipes

Increase Your Fiber Intake & Increase Your Health

Lack of fiber can be the cause of a number of health related issues. When your body doesn’t receive enough insoluble fiber, the negative result could be diarrhea or even constipation. Diarrhea can be dangerous because waste is being expelled from the body in a liquid form.

In a normal functioning colon, a bowel movement has most of its liquid removed before being passed on to the rectum. This allows the BM to gain “form” from bulking agents like fiber. Plus, the reclaimed water keeps your body hydrated. The human body can become dehydrated very quickly when prolonged bouts of diarrhea occur.

The increase in constipation symptoms is another result of a low fiber diet. In this case, the bowels are sluggish and the waste is taking too long to exit the colon. The longer the compacted fecal matter is in your body, the more water is being removed from it and the harder it becomes. While fiber is a bulking agent, it’s also a stool softener and this factor makes it much easier to expel. Incorporating enough high fiber recipes into your diet can help ensure your bowel movements are normal and comfortable.

Fiber provides many positive benefits for your digestive system:

  1. Increases the bulk of the stool for softer, easier to expel bowel movements
  2. Expands the inner walls of the colon, also making it easier for waste to pass
  3. Induces wave-like contractions within the colon to move the bowel movement along
  4. Reduces the chance of hemorrhoids, Irritable Bowel Syndrome, and Diverticulosis and has been found to be effective for preventing colon polyps, diabetes, high cholesterol, and colorectal cancer

List of Common High Fiber Foods

Unbelievably, high fiber foods don’t have to be bland and tasteless. In fact, many delicious fruits, vegetables and nuts are included as ingredients in high fiber recipes. Here’s a list of some tasty high fiber choices.
  • Peas
  • Corn
  • Pears
  • Apples
  • Prunes
  • Lentils
  • Almonds
  • Oranges
  • Carrots
  • Peanuts
  • Raisins
  • Spinach
  • Apricots
  • Broccoli
  • Baked Beans
  • Grapefruit
  • Goji Berries
  • Blueberries
  • Raspberries
  • Strawberries
  • Kidney Beans
  • Brussels Sprouts
  • Organic Bran Cereals
  • Whole-Wheat Pastas & Rice

High Fiber Recipes vs. Fiber Supplements

High Fiber Recipes

If you are not consuming enough fiber, you may be tempted to take a fiber supplement such as Psyllium. Fiber supplements, while sometimes effective at dealing with minor bouts of constipation, simply don’t offer the same effect that maintaining a naturally high fiber diet can. Moreover, because Psyllium is not regulated by the FDA, there have been no long-term studies regarding its prolonged use.

However, Psyllium can be dangerous if you don’t consume enough water, because it can swell up in your esophagus. Psyllium can actually create a blockage in your digestive tract. Because it’s an herb, people feel they can take as much Psyllium as they want and this just isn’t true. Psyllium may also lower your blood sugar which can be very dangerous for a person with diabetes. People can develop severe allergies to Psyllium and its derivatives and these reactions can include rash, difficulty breathing, and flu-like symptoms.

When you can obtain all the fiber you need just from trying out some high fiber recipes, why put yourself at such an unnecessary health risk?

Easy to Prepare High Fiber Recipes

Developing a balanced diet can provide you with the energy and vitality you haven’t felt in years. The key is to plan your meals so you’re taking in a proper amount of fiber in each meal and snack so they collectively add up to your needed amount. The following is an example of how your meal plan can include items from multiple high fiber recipes.

Breakfast

Any combination of the following high fiber foods, is a great way to start your day.
  • 3/4 cup of Coffee
  • 1 cup of Skim Milk
  • 2 tbsp of Raisins
  • 2 tsp of Margarine
  • ½ of a Grapefruit
  • 3/4 cup of Oatmeal
  • 2 slices of Whole Wheat Toast
  • 2 tbsp of Jelly or Jam

Lunch

The following list of high fiber foods provides healthy options for your lunch.
  • 1 Apple
  • Lettuce
  • Baby Carrots
  • 2 Slices of Tomato
  • 1 Oatmeal Cookie
  • 1 Cup of Skim Milk
  • 1 Multi-Grain Bun
  • ½ cup of Baked Beans
  • 3 oz Hamburger Patty (Lean)
  • 1 cup of Vegetable Soup

Dinner

The following list of high fiber foods provides healthy dinner options for you and your family.
  • 1 Banana
  • 1 Cup of Skim Milk
  • 3 oz. Broiled Chicken
  • ½ Cup of Brown Rice
  • Organic Garden Salad
  • ½ Cup of Strawberries
  • 1 Slice of Pumpernickel Bread
  • ½ Cup of broccoli (with cheese sauce)

Healthy Snack

  • 1 Bran Muffin
  • ½ Cup of Orange Juice

Taking advantage of high fiber recipes will help your body perform at its optimal level without the need for dangerous herbal supplements. High fiber diets are also ideal for anyone wanting to lose weight. So do your body a favor and add some flavorful fiber to your diet today! You can feel better, lose weight, and be overall healthier and happier once you improve your lifestyle habits and especially what you eat!

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