Fiber Rich Foods for Headaches, Blood Pressure and Weight Loss

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We all need fiber to get rid of constipation, lower our blood pressure, blood sugar and cholesterol level, prevent colon cancer, heart attack and diabetes, balance our hormones, get rid of acne, headaches and migraines, help with depression and fatigue, and significantly lose weight. Regular bowel movements are an important mechanism for removing toxins (detox) and extra estrogen from our body.

Listen to Podcast for extra tips.

In other words, to feel and look fabulous we need to incorporate fiber rich foods in our meals. Did I mention we still need to drink more water?

Fiber is indigestible parts found in plant foods, such as

whole grains ( brown rice, barley, buckwheat, oats, millet, rye, etc.)

legumes (all beans, such as kidney beans, black beans, pinto beans, lima beans, garbanzo beans, etc. and lentils except for green beans),

fruits and vegetables,

nuts and seeds.

Fiber helps detox/cleanse our body as well as slow the speed at which it absorbs sugars from food.

Doctors recommend consuming at least from 20 to 30 grams of fiber daily to stay healthy. Here are some high-fiber foods and (approximately) grams of fiber per 1 cup (cooked):

Beans or lentils from 10 – 15 grams

Soybeans – 10-11 gr

Grains:

Oats – 4gr

Barley – 13 gr

Buckwheat - 4-5 gr

Fruits and vegetables:

Raspberries – 8 gr

Blueberries – 4gr

Blackberries – 8 gr

Avocado – 7-8 gr.

Papaya – 5gr

Apples – 2-3 gr

Mangoes – 4 gr

Banana – 3- 4 gr

Brussel sprouts – 4 gr,

Cauliflower - 3 -4 gr

Broccoli - 4 – 5gr

Cabbage – 3.5 gr

Beets – 3 – 4 gr

Carrots – 3 -4 gr

Oranges – 3-4 gr

Green beans – 4gr

Spinach – 4.5 gr

Figs fresh – 7-8 gr.

Pear – 3-4 gr.

Yam -5-6 gr

Sweet potato – 3-4 gr

Collard greens – 5 gr

Turnip greens -5 gr

Winter squash – 5-6 gr

Prunes 3-4gr

Seeds and nuts:

Sesame seeds – .25 cup 4-5 gr.

Flaxseeds – 2 tbsp. 5-6 gr

Walnuts -1 oz – 3 – 4 gr.

Pumpkin seeds – ¼ cup – 4 gr

Herbs and Spices:

Cinnamon -2 tbsp – 2.5 gr

Basil dries, 2 tbsp -1.5 gr.

Corinander 2 tbsp - 1.5

Cloves, dried 2 tbsp. 1. 50

Black pepper 2 tbsp. – 1.10

More on fiber rich foods and how to balance hormones in my free Report Hormones – Survival Kit for Women.

Fiber can be insoluble or soluble and works differently inside of our body but we don’t have to worry about it because these fibers are mixed in foods. If we eat a great variety of high-fiber foods, we get all the benefits of it.

Let us be fiber smart if we want to feel and look fabulous, shall we?

If you think you might need some help to get back on track to feel and look fabulous, contact me, and let us talk which of my Holistic Health and Nutrition Programs for Women might be a good match for you.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com

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