Fiber Foods For Health

Fiber Foods For Health

Fiber Foods For Constipation, Weight Loss & Total Health

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Written by: Femi Doyle-Marshall



We all need to consume fiber foods.

Often when it comes to diet the benefits of consuming fiber far outstretch the negatives. In a highly processed food world finding ways to ensure your body is operating in optimal health can open the door to fibrous possibilities. In this short yet powerful article I plan do highlight the value of fiber consumption along with providing research on the impact this one component of food can have on the human body.

Fiber foods, here we come!


What’s Fiber?

The fastest way to get a hang on what fiber is, is by starting with the definition. Sounded as fi·ber , this compounded is noted as the filament which forms the tissue of vegetable, mineral or a textile properties. It is thread like in nature and traditionally can be found in a wide variety of foods we consume on a daily basis. It has many uses when it comes to production, our focus is strictly on the nutritional organic benefits it has on the body. I will go further into dissecting this.


Why Fiber?

Recently I was asked. why should we consume fiber?

It’s simple, I will list two. A) fiber is a vital component of a complete diet which can assisting in digestion while reducing toxic carcinogens (1). As the body breaks down food being able to pass waste through the body easily becomes valuable to health and the reduction of disease over time. A number of studies (2, 3) have shown that by consuming this one compound you are arming yourself against disease. B) normalization of blood sugar levels can become easier with the introduction of a fiber based diet.

Finding  a way to introduce some variation of fruits and vegetables into your diet has the possibility of making a positive impact.


Let’s End with Sources

If you are searching for which foods have fiber look no further. Instead of having you scout on the web this handy list should provide easy when you are adding a few dishes to your daily menus. Be sure to always consult with a physician of you are suffering from a medical condition. Over consumption of  fiber in certain cases may create increased irritation.

Otherwise let’s have some fun!


Average Fibre Content
(15 g carbohydrate)
1 medium-size apple with skin,
1 small banana, 1 cup strawberries
2 g
(less than 5 g carbohydrate)
1 cup lettuce, ½ cup tomatoes,
½ cup green beans
1-2 g
Grain products, low fibre
(about 15 g carbohydrate)
1 slice white bread,
1 white hamburger bun,
½ white pita (6”)
1 g
Grain products, high fibre
(about 15 g carbohydrate)
1 slice whole wheat bread,
¾ cup hot cereals,
½ cup whole wheat pasta
3 g
Meat and alternatives
(about 0 g carbohydrate)
3 oz cooked skinless chicken breast (or most meats) 0 g
Meat alternatives
(about 15 g carbohydrate)
1 cup legumes
(kidney beans, black beans, chickpeas)
10 g

Source: Canadian Diabetes Association


In the end your body needs fiber to properly function. It is often overlooked when we talk about major macronutrients such as protein, fat and carbohydrates. If your aim is leaning towards being healthy or are slightly dancing towards a goal of weight or fat loss I would seriously consider consuming fiber foods. It doesn’t take much to find the health benefits from your first bite.

And that’s it for today. Be sure to contact us if you have any questions. We are here to help make what you need happen! Feel free to reach out if you have any concerns at all.