A High Fiber Diet: Cleansing And Detoxifying The Natural Way
When it comes to eating healthy, fiber is easily the most recommended food component recommended by nutrition experts
. Fiber plays a significant role in disease prevention and healthy weight management. It is also an essential element in the natural cleansing and detoxification processes of the body. The Surgeon General recommends eating 15-35 grams of fiber daily for good health.
There are two types of fibers, namely: soluble fiber and insoluble fiber. Both help in the elimination of toxins from the body. Soluble fiber dissolves in water and is found in foods such as nuts, legumes, oats, fruits, and beans. As it travels down the intestinal tract, soluble fiber absorbs the toxins. Once these toxins become attached to the fiber, they cannot be reabsorbed into the bloodstream.
Insoluble fiber, on the other hand, does not dissolve in water. In other words, it remains intact as it travels through the digestive system While going through the intestines, fiber also takes along with it the toxin build-up lining the intestinal wall. It is this property of fiber that made it be known as "nature's broom".
Another other significant function of fiber is that it tones the bowel muscles. The resistance created by fiber as it goes through the digestive tract provides bowel muscles some form of exercise as it pushes against it. This pressure creates wave-like motions that moves food through the intestines called peristalsis which is needed for the healthy elimination of wastes and toxins from the body.
There are two ways in which toxins are able to enter our bodies. External toxins such as pesticides and other environmental pollutants seep into the earth, water and air. Constant exposure to polluted air, consuming produce grown in soil into which toxic substances have seeped, and drinking water laced with various chemicals are ways in which these toxins penetrate into our systems. Aside from external toxins, there are also internal toxins or those which are produced within our bodies. These are the by-products of physiological processes that regularly occur such as digestion and the production of energy. An overproduction of internal toxins results when an individual cannot properly digest proteins, fats and starches.
Both types of toxins are absorbed by the body and travel through the circulatory system on their way to the liver. In the process, some of these toxins get deposited in the organs and tissues resulting in inflammation leading to health problems.
Fiber works powerfully in removing these toxins by absorbing them from the liver and gallbladder to the gut. This is the reason why fiber is the main component of a healthy diet. The ideal ratio is 65% insoluble fiber to 35% soluble fiber which is similar to the natural balance of fiber in whole foods. A diet based on this ratio should include different types of fiber-rich foods. High fiber fruits include apple, berry, grapefruit, and banana. While for vegetables, it is broccoli, spinach, endive, cauliflower, and carrots. Legumes and unrefined grains like whole wheat, rice and oats on the other hand, have high mixed fiber content.
by: Charles Volcolatte
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