The Whole Food Blog

High fiber foods can aid in digestion, promote healthy weight loss, and even lower risks for diseases like diabetes and cancer.  With such benefits, it’s hard to imagine why more people aren’t stocking their cupboards with high fiber foods.

While the fiber gets chewed up and becomes very small, it does not actually get absorbed into the body.  Instead, it passes from one end of the digestive system to the other, doing several very important jobs along the way.

1.    High fiber foods take a little longer to chew, which gives the body time to recognize when it is full.  This stalls cravings for more food.

2.    The slower absorption of high fiber foods in the stomach means that a person feels full for a longer period of time, contributing to natural weight loss.

3.    As the high fiber foods make their way to the stomach, they slow down the overall absorption of nutrients into the blood stream.  One thing that slows down is the absorption of sugar.  In addition to affecting mood and energy, this lessens strain on the pancreas, which can lead to diabetes.

4.    As fiber continues through the digestive tract, the little particles actually brush the insides of the intestines, removing built-up waste materials.  This helps to prevent irritations that can lead to polyps and cancer.

5.    At the end of the digestive process, fiber moves waste out of the body.

It is recommended that the average adult consume between 25 and 35 grams of fiber daily, yet most of us get about half that.  The best source of this substance is in naturally occurring high fiber foods, such as fruits and vegetables.

Many healthy people read food labels to check for calories, fat and carbs, but overlook the one number that poses the greatest threat, especially to natural weight loss.  That number is the sodium content.

What’s wrong with too much sodium?

A January study in the New England Journal of Medicine found that if the average person cut daily sodium consumption by approximately three grams, 44,000 to 92,000 deaths could be prevented each year and up to $24 billion could be saved in health care costs.  The most visible culprit, though, may be excess weight gain caused by foods in grocery stores and restaurants that are overloaded with sodium.

Don’t let sodium sabotage your natural weight loss plan.

When sodium can’t be eliminated by the kidneys it causes water retention and bloating.  Many Americans carry an extra 20-30 pounds in water weight simply because they are consuming too much sodium.  When people pay closer attention to sodium content and start drinking more healthy liquids, this water weight is usually flushed out quickly and dramatically.  That’s when natural weight loss efforts become visible and a desire to keep going is instilled.

How much sodium is too much?

The U.S. Food and Drug Administration recommends no more than 2,300 milligrams per day for the average adult.

So, now you’ll notice that big number and will want to look for foods that are lower in sodium.  Try natural whole food concentrates to satisfy cravings and hunger, without adding excess sodium to your natural weight loss plan.

It is refreshing to see someone with the clout of Dr. Oz talking about all the toxins in our natural food supply.  This is an issue addressed in great detail on his show recently, and one that more Americans should be aware of.

Toxic pollution is getting inside all of our natural food sources

Did you know that 8% of all women in the U.S. have excessive amounts of mercury in their blood?  Or how about that 90% of all people have BPA in their blood from plastics that line food and drink containers?

Unfortunately, mercury is in every fresh water fish, and it is getting into our natural food supply through acid rain.  There has never been a safe level of mercury found for humans.  Excessive mercury levels affect the brain, producing fatigue, headaches, tremors, trouble thinking and an unsteady gate.

The other major health hazard in our natural food supply comes from pesticides.  These are neurotoxins that can affect the brain and nervous system.  Studies have shown that kids who have higher levels of pesticides in their body, have higher levels of ADHD.

Pesticides in our natural food supply also contribute to obesity.  Studies show that animal’s weight increased 10% after being exposed to pesticides.  Since the 1950’s, as the use of pesticides increased, we have indeed experienced pronounced weight gains in human beings.

Organic foods are somewhat healthier, but nutritional value has dropped over the years due to soil depletion.  Also, acid rain is causing more and more heavy metals, such as mercury, to infiltrate the structure of the plants.

What can you do to avoid toxins in your food?  Use a natural fruit and veggie rinse to clean produce.  Avoid eating too much fish or taking too many fish oil supplements.  Get your nutrition from responsible food manufacturers who are doing what they can to limit toxic metals in our natural food supply.  Drink a cleansing herbal tea that can actually help wash toxic metals out of the body.

The dietary fiber found in many of the natural foods that are loaded with complex carbohydrates plays a key role in fitness because it cannot be fully digested by the body.  Instead, it works to slow down the absorption of sugar molecules.  The results are more consistent energy and blood sugar levels.

Complex carbohydrates are found in a variety of natural foods that provide energy for the body.   However, not all carbs are created equal.  Simple carbohydrates, such as fructose, galactose, glucose, and sucrose, don’t offer the same benefits.  While some of these simple carbohydrates, like fructose, occur in natural foods, others are completely man-made and only cause blood sugar imbalances.

Simple sugars are often found in processed foods like candy, fruit juices, soda pop, white breads and pastas.  While choosing natural foods with complex carbohydrates works to regulate blood sugar and energy levels, eating processed foods full of simple sugars can contribute to diabetes and fatigue.
Produce like fruits and vegetables are a great option, as are grains, nuts, and seeds.  Other types of food that offer this starchy goodness include breads, cereals, and pasta made from whole grains.  More healthy sources of complex carbohydrates include:

•    Legumes
•    Oatmeal
•    Brown rice
•    Quinoa
•    Barley

Because of changes in farming practices, air and soil quality, and numerous other factors, even our natural foods don’t pack the nutritional punch that they once did.  That is why pre-packaged, concentrated formulas loaded with healthy complex carbohydrates can be extremely beneficial.

Advertisers work hard to persuade the public that some so-called, “natural foods” are healthy, regardless of the ingredients. Sweeteners, hydrogenated oils, trans fats and isolated chemicals are a few of those ingredients that have been linked to health challenges.  Repeatedly, “natural” foods are cleverly disguised as healthy, when in fact they are not.

Paying closer attention to how natural foods are manufactured means looking beyond nutrition fact labels.  Consumers can steer clear of advertising hype by learning more about the differences between natural foods, and overly processed foods that are labeled as “natural”.  With the right information, it is easier to live a healthier lifestyle without being led off course by clever ad campaigns.

Natural foods not only provide more usable fuel, they are easier on the digestive system. The significance of choosing truly natural foods is that the digestive system knows how to efficiently break down their components using the appropriate amount of energy.  On the flip side, foods that contain numerous additives and isolated chemicals take a longer amount of time to digest. They force the body to work harder to metabolize the additives.

Fiber is an important element that is frequently absent from the modern diet, but is abundant in many natural foods. High fiber foods help protect the body against certain preventable illnesses such as colon cancer, obesity, heart disease, diabetes and high cholesterol.

In general, it is important to remember that natural foods do not include ingredients like preservatives, hydrogenated oils, trans fats, artificial sweeteners, added colors, flavors or isolated chemicals that do more harm than good.