12 High Fiber Foods That Cleanse Your Colon Naturally

12 High Fiber Foods That Cleanse Your Colon Naturally


We all know that fiber is good for us, but often times, it can be difficult to meet the daily recommended amount of fiber. Eating high fiber foods is a great way to regulate your digestive tract, as well as reduce your chances of developing heart disease and diabetes.



Below is a list of high fiber foods, all of which will instantly improve your diet, as well as help cleanse your colon naturally.

1. Beans

Beans are one of the best high fiber foods you can add to your diet, as they are very high in insoluble fiber, which can help to lower cholesterol. One cup of black beans will provide you with approximately 60% of your daily recommended amount.

2. Broccoli

Broccoli is another great addition to your diet. It’s naturally high in antioxidants, available year-round and is not only a great high fiber food, but also a good source of vitamin A, vitamin C and vitamin K. One cup of broccoli will provide you with approximately 20% your daily reccommended amount.

3. High-fiber cereal



Modern technology has created high fiber cereals that actually taste good! Eat a bowl of high fiber cereal with skim milk for a nutritious and filling snack. Throw in strawberries and bananas for extra nutritional benefits.

4. Apples

While apples have only moderate fiber, they contain excellent phytonutrients that interact with the fiber to create the same beneficial effects as a high-fiber food, like lowering your blood fat levels. It’s recommended that you buy organic apples when possible.

5. Pistachios

Raw nuts, especially pistachios, make a great snack. Just one ounce of pistachios contains three grams of fiber! And they’re great for fatty oils, also.

6. Artichokes

Artichokes are extremely versatile, and just one large artichoke contains approximately 6-7 grams of fiber. They’re also a good source of potassium, vitamin C and folate.


Raspberries

7. Raspberries

Not only are they tasty, but just one cup of raspberries contains six grams of fiber. They also contain 54% of your daily value of vitamin C. Berries are another food that is recommended you buy organic.

8. Whole-grain flour

Unlike its white counterpart, whole-grain flour has not been stripped of its fiber and other nutrients. In a 120-gram serving of whole grain flour, there are fifteen grams of fiber.

9. Bananas

One large banana will provide you with approximately12-20% of your daily recommended amount of fiber, not to mention vitamin C and vitamin A. If you’re feeling constipated, eating a banana may give you quick relief! And the great part? Bananas are the perfect snack for when you’re on the go!



10. Split peas

In just one cup of cooked split peas, there is a whopping 16 grams of fiber. Want to up your fiber intake? Invest in split peas immediately, as one cup will provide you approximetely 65% of your daily recommended amount!

11. Avocados

In just one medium-sized avocado, there are approximately 10-12 grams of fiber, not to mention a wide variety of other beneficial nutrients. The plus? Avocados are extremely versatile. Add a slice to a sandwich or whip up some guacamole! Read more

Children may 'inherit' their mothers' diets

Children may 'inherit' their mothers' diets

Recent studies suggest that a mother’s food habits during pregnancy have an impact on her child’s future food preferences.
More and more often, we are seeing reports from scientists that high-sugar and high-fat foods influence the reward pathways in the brain – in essence, these foods have addictive properties. Human brain imaging studies have confirmed that overeating and addictive eating behaviors are associated with abnormal brain activity in dopamine reward circuits, and this is similar to the activity characteristic of drug addiction.1-3
One recent study has taken this data a step further – they have shown that consumption of a high-sugar, high-fat diet (junk food diet) by pregnant rats actually affected the development of the reward system in the brains of their pups. When given a choice between standard food and junk food, the pups whose mothers were fed junk food chose to consume more junk food than other pups.4
These food preferences may be learned by the fetus through its developing sense of smell. The development of the smell-processing area of the mouse pup’s brain (called the olfactory bulb) is influenced by scents that are concentrated in amniotic fluid, and these scents are determined in part by the mother’s diet. In another recent study, a more flavorful diet containing stronger scents given to pregnant and nursing mice resulted in enhanced development of the olfactory bulb in their pups. Also, when given a choice of food, these pups had a strong preference for the same diet their mothers had, whereas other pups had no preference.5
These studies suggest that a mother is actually able to “teach” her babies which foods are desirable based on what she eats during pregnancy and nursing.
Earlier studies found additional detrimental health effects on rat pups whose mothers ate a junk food diet (a diet composed of high-sugar, high-fat foods designed for human consumption) during pregnancy and nursing: these pups were more likely to be obese, were subject to more oxidative stress, were more likely to develop non-alcoholic fatty liver disease, and had impaired muscle development.6-9 Human studies have shown that parental obesity is associated with obesity at 7 years of age, and gestational weight gain is associated with body mass index at 3 years of age.10, 11 The overall message is that the eating habits of parents significantly affect children.
Of course, we cannot extrapolate the results of animal studies directly to humans. However, these results do highlight the simple fact that the health of a developing baby is closely linked to the health of its mother. Women do require extra calories when pregnant and nursing – we have all heard of the phrase “eating for two.” These studies suggest that if the extra caloric requirement is met with oil-rich processed foods and sugary desserts instead of calorie dense whole plant foods, the baby’s food preferences and long-term health may be affected.  Read more

Iodine Deficiency During Pregnancy Impacts Children’s Brain

Iodine Deficiency During Pregnancy Impacts Children’s Brain

You probably know that pregnant women are encouraged to take additional vitamins and minerals for the sake of their baby’s development. Folic acid, calcium, and iron have long been considered the holy trinity of prenatal wellness. But here’s one you may not be so familiar with: iodine.



Iodine is Necessary for Good Health

Though its health benefits have long been known, new research is now indicating that iodine deficiency in pregnant women can have significant negative effects on unborn children’s brain development.

Iodine is an important mineral necessary for making thyroid hormones — the hormones that regulate growth and development. According to the National Institutes of Health, thyroid hormones, and thus iodine, are also necessary for adequate bone and brain development from pregnancy through infancy. [1]

New Findings Suggest Many Pregnant Women Are Deficient

According to a new report from the American Academy of Pediatrics (AAP), approximately one third of pregnant women are at least mildly deficient in iodine. [2] This deficiency can be dangerous to the unborn baby and could negatively affect the child’s metabolism, leading to impairments in his or her motor skill and cognitive functions and, sometimes, irreversible mental damage. According to the journal Nutrients, “Iodine deficiency can be defined as the world’s greatest single cause of preventable brain damage.” [3]

The Rise of Supplements

Inspired by the findings of this study, news sources that have historically discouraged supplement use, such as Reuters and AAP’s own Pediatrics journal, are now encouraging pregnant and nursing women to take iodine supplements. [4] They suggest that pregnant and nursing women ingest at least 290 micrograms of iodine each day.

Pediatricians maintain that women should only use supplements in addition to, not as replacements for, an iodine-rich diet. AAP still recommends that pregnant and nursing women ingest iodine naturally as much as possible. However, the primary sources of dietary iodine — dairy, seafood, and iodized salt — may not be appropriate for everyone, including vegans and those who wish to avoid hormone additives, toxic metals, and other chemicals found in those food sources; making supplemental iodine even more important.

By simply adding nascent iodine, the best form of supplemental iodine, to their prenatal care routines, pregnant women will have one less nutritional need to worry about. Be aware that, like everything, there is an upper limit to how much iodine you should consume and no point in consuming more than your body needs. [5] Read more

6 Health Benefits of Quercetin

6 Health Benefits of Quercetin

Quercetin is an flavonoid (plant pigment) commonly found in fruits and vegetables, especially onions, citrus, and apples. Other sources include dark berries, grapes and olive oil. Green tea and red wine have also been pointed out as having notable amounts of quercetin.



That’s all great. But, what does it do for us? Well, perhaps the primary benefit of quercetin is that it possesses potent antioxidants. Antioxidants fight against free radicals –- chemically reactive compounds that damage cell membranes and DNA and also cause cell death. In fact, many of the benefits you’ll often hear attributed to antioxidants refer to the the effects associated with quercetin. Let’s take a look at what some of them are.

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1. Supports Normal Respiratory Health

When your respiratory system is irritated, redness and swelling can result from the release of histamines, and quercetin has been reported to have an antihistamine effect. Lab tests have shown quercetin influences intracellular enzymes and may help inhibit histamine release. [1] This can often provide relief for watery eyes, runny nose, and swelling in the face.



Another study compared the effectiveness of quercetin against contact dermatitis and photosensitivity, two conditions that do not respond well to a conventional approach. Researchers found that quercetin is effective at inhibiting redness and is easy to administer. What’s more, quercetin promoted significant improvement in both conditions. [2]

2. Supports Cardiovascular Health

Studies have shown that the consumption of flavonoids, specifically quercetin, offer a two fold benefit (at least) in promoting overall cardiovascular health. First, it encourages blood flow . [3] Secondly, researchers have observed that quercetin’s antioxidant action protects against LDL cholesterol oxidation. This may be beneficial because oxidation causes LDL cholesterol to stick to artery walls. [4]

3. Promotes Balanced Blood Pressure

In addition to supporting cardiovascular health, quercetin naturally promotes balanced blood pressure. A randomized, double-blind, placebo controlled, crossover study evaluated the effect of quercetin supplementation and reported that the participants experienced a stabilization in systolic, diastolic and average arterial pressure. [5]

4. Offers Protection Against Stress

When your body is stressed, it produces cortisol. Cortisol is a hormone that produces that “fight or flight” response. Although this is normal, when your stress levels are high and ongoing, cortisol can damage muscle tissue, leading to protein breakdown in the body. Quercetin can fight these effects during times of extended stress as it suppresses the enzyme necessary for cortisol release. [6]

5. Potential for Upper Respiratory Conditions?

Although the jury is still out, numerous animal studies and lab models have suggested that quercetin may offer a bronchial dilating effect. A 2013 study determined that it inhibited an enzyme that breaks down signaling proteins which produce swelling and airway narrowing. Quercetin caused a relaxation of the airway smooth muscle, leading researchers to suggest it may offer therapeutic solutions for persons suffering from upper respiratory conditions. [7] Hopefully more research will continue to explore this possibility.



6. Offers Nutritional Support for Overall Health

Listen, putting good nutrition into your body is one of the best measures you can take to encourage good health. It’s not a guarantee, and some people will still get sick, but it’s a good foundation and fundamental approach. Why should quercetin be part of your approach? Because research has shown that people who consume more fruits and vegetables have a lower risk of some diseases and lab studies have shown that quercetin has a positive benefit against some cancers. [8] [9] [10] [11] [12] Is it a cure? No. Is it something you should check into? I think so.

Supplementing With Quercetin

Although quercetin offers many benefits and it is all-natural, there are a few health considerations. Large amounts can stress the kidneys, it may also interact with blood thinners, corticosteroids, and aspirin. If you’re taking any of these, it’s probably best to check with your healthcare provider before adding quercetin to the list — especially if you’re taking it in supplement form. Most people, however, should be able to enjoy dietary quercetin (fruits and vegetables) without a problem. Read more