Which High Fiber Foods Are Best for Elimination?

Most all high fiber foods can improve digestion and elimination but everyone’s systems are different. That said, some foods will work more efficiently than others at getting the job done! Since most American’s get less than 3 percent in their daily diets, its not surprising that so many folks suffer from toilet issues.

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No matter which high fiber foods you consume, it basically remains the same from plate to toilet. Because there are two types of fiber, you’ll need to figure out which one will benefit you the most especially if constipation is a frequent issue. Soluble fiber becomes gel-like when it reaches the stomach, which slows digestion. Insoluble fiber slides down the digestive tract unchanged, which makes waste material heavier and softer. Regardless of these differences, neither type of fiber is ever absorbed.

Not getting enough fiber makes it hard to control appetite and blood sugar because fiber regulates the speed of digestion and contributes to satiety. Increasing fiber intake too quickly can lead to bloating and cramping. This fast track approach means that fewer minerals are able to get absorbed.

It’s easy to understand why the best approach is to get a balance of both kinds of fiber! See if you can’t increase your intake by including more of these high fiber foods.

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High Fiber Foods that Assist Elimination

  • Bulgar is a protein-based cracked wheat, made from several varieties of wheat. It's believed to have been originated in Lebanon and is a favorite go-to food for Middle Eastern cultures. Tabbouleh is a Middle Eastern dish made of bulgur wheat, finely chopped herbs, veggies, and spices.

    Just 1/4 cup contains about 7 grams of fiber.

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  • Mangoes are a nutritional powerhouse, containing over 20 different vitamins and minerals. They're sweet, juicy, and downright addicting! One thing I love to do with mango is make a salsa. Get the recipe here.

    One cup of mango provides 12 percent of your daily fiber needs.

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  • Those cute, little green nuts called pistachio's are packed in over 30 different vitamins, minerals and phytonutrients. They are also a good source of unsaturated fats and are very low in calories. To incorporate more in your diet, try this recipe for pistachio salad!

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  • They may look weird but artichokes are one of the best high fiber foods around! You can boil them, steam them or just buy artichoke hearts in a jar at the store. Don't be afraid to try them! Here are a few ways to use artichoke hearts.

    One medium-sized artichoke contains about 7 grams of fiber.

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  • Dried plums (aka prunes) may look old and wrinkly but they're a serious source of good nutrition! You can snack on them as is or add them to some of your favorite dishes!

    A single serving of dried plums (about 5) contains around 3 grams of fiber. Half of the fiber is insoluble, which whizzes food through the digestive tract.

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  • Bananas are one of nature’s many perfect high fiber foods. After all, they come in their own wrapper and are an easy grab-n-go alternative. And even though they're known more for being a breakfast food, they are delicious any time of day!

    Chow down one medium-sized banana and you'll add 3 grams of fiber to your diet!

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  • Most people don't realize that popcorn is high in fiber! Even with butter and salt, it's still an ideal snack for movie time or anytime! If you store leftover popcorn in an air tight container, it should retain it's freshness. (But who has leftovers?)

    Three large cups of popcorn contains about 3.6 grams of fiber.

    Note: The amount of fiber in the foods above can vary slightly between the raw and cooked versions.

    Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom uncomfortable or painful. That's exactly why consuming more high fiber foods is something you shouldn't scrimp on!

    Always consult your physician before using natural remedies, especially for anyone with preexisting conditions or anyone currently taking prescription medications. Although many efforts are made to ensure that the advice given on this site is professionally sound, the advice is not intended to replace a mutual relationship with a medical provider.

    Related Pages on This Site

    Relieve Chronic Constipation for Good!

    The Cause of Constipation for Most People

    Constipation Relief from the Kitchen

    Natural Constipation Remedies and Tips

    Active Culture Probiotics for Sluggish Bowels

    Digestive Enzyme Supplements - to Enhance Elimination

    Intestinal Bacteria - Rejuvenate with Rejuvelac!

    High Fiber Diet Increases Soluble Fiber


    19 Foods High in Fiber that May Surprise You

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