High Fiber Foods for Constipation, Easy Detox, and Natural Weight Loss

What are some of the reasons to change from a low fiber diet to foods high in fiber?  Well, for those looking for constipation cures, selecting your foods with fiber from a list of high fiber foods may provide you with one of the constipation solutions you seek.  As a side benefit, by selecting your foods for constipation in mind, you you will be able to achieve natural detox via the regular bowel movements you will be able to have.

In addition, high fiber diets can be used lower blood pressure, blood sugar and cholesterol level.  Picking high fiber food from a high fiber foods list will also help you reduce risk of colon cancer, heart attack, diabetes, and help you to loose weight naturally.

Listen to my Podcast above for some more tips.

So, to feel and look fabulous you should strive to incorporate foods high in fiber in your meals.  When selecting from the high fiber foods list below, don’t forget to use organic high fiber sources when you can.fiber rich foods for natural weight loss and detox

High fiber sources that can be used to create high fiber diets include:

organic whole grain food selected from a whole grains list such as: brown rice, barley, buckwheat, oats, millet, rye, etc. that can be found in many rich in fiber cereals;

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

organic fruits and vegetables;

organic nuts and seeds.

Fiber helps as a natural easy detox and holistic 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 foods high in fiber and (approximately) their grams of fiber per 1 cup (cooked):

Beans, soybeans or lentils from 10 – 15 grams


  • 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

For more information on foods high in fiber and how to use them to naturally balance your hormones, download 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 can all get  the benefits of it.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach, Counselor and Radio Host

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4 Responses to “High Fiber Foods for Constipation, Easy Detox, and Natural Weight Loss”

  1. fiber foods Says:

    We need 30 to 40 grams of fiber a day for optimum health. High fiber foods below can help you reduce your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease.

  2. massage therapy insurance Says:

    The daily recommended Fiber intake is:

    25 grams per day, for women younger than 50
    21 grams per day, for women older than 50

    38 grams per day, for men younger than 50
    30 grams per day, for men older than 50

  3. Irina Wardas Says:

    Thank you for sharing:-)
    Breathe, smile…


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