The Top 10 High-Fiber Low Calorie Foods For Preventing and Reversing Disease
America’s most common and deadliest chronic diseases are almost exclusively caused by lifestyle factors, and of all the factors, the low-fiber, Standard American Diet (SAD), is perhaps the biggest contributor. You can markedly reduce your disease risk and enhance longevity by consuming a wholefoods, unprocessed, organic, plant-based diet; high in fruits, vegetables, wholegrains, beans, and legumes. For optimal health you also need to consume approximately 100 grams of fiber daily and vastly reduce or eliminate all sources of processed salt and saturated fat (dairy, meat, butter, eggs, fried foods, vegetable oils, and processed foods).
In order to obtain the 100 grams of fiber daily that is recommended, you will need to actively incorporate high fiber foods and it may help in the beginning to tally up your daily intake to ensure you are getting enough. While all plant foods provide some fiber, below is a list of 10 foods that are highest in fiber and lowest in calories (to help reverse the biggest chronic disease risk factor of all – excess bodyweight). Please note that many of these foods are on the EWG’s dirty dozen list (https://www.ewg.org/foodnews/summary.php), which means they are extremely high in toxic, disease-causing, pesticide residue. To avoid causing more harm than good to your body, either buy organic or grow them yourself.
* To find out more about how a high fiber diet positively impacts your health and to learn how pesticides also play an integral role in the development of chronic disease, check-out this article: (insert part 1 article here).
Top 10 List of High-Fiber, Low Calorie Foods
#1 Raspberries
At 8 grams of fiber and a mere 64 calories per 1 cup serving, these delicious berries rank as one of the highest low calorie, high fiber foods out there.
#2 Pears
Pears store well and are easy to pack for lunch and one medium sized pear provides 5.1 grams of fiber and only 51 calories.
#3 Apples
One small apples provides about 4.4 grams of fiber and roughly 55 calories. They are easy to grow in most parts of America, and planting your own, organic apple tree will help you avoid the massive amounts of pesticides typically found on apples.
#4 Blueberries
One serving (approximately 50 berries) provides about 3.5 grams of fiber and roughly 40 calories. If you want to grow your own to avoid pesticide exposure, mulch with wood chips – they love acidic soil.
#5 Strawberries
One cup of strawberries provides approximately 2.9 grams of fiber and 49 calories. You can grow strawberry plants in a barrel or tuck them into ornamental garden beds.
#6 Black Beans
Black beans are extremely versatile and affordable and one cup provides 15 grams of fiber and just 227 calories. As an added bonus, they are also rich in appetite-suppressing protein, providing 15 grams per serving.
#7 Cooked Peas
One cup of cooked peas contains a whopping 8.8 grams of fiber and a meager 67 calories. You can turn a cup of peas into instant soup with a stick blender and some vegetable stock.
#8 Raw Carrots
Three medium raw carrots provides 6 grams of fiber and 75 calories. They are also about 88 percent water, which helps to fill you up and prevent dehydration.
#9 Broccoli
One cup of broccoli contains 5.1 grams of fiber and just 52 calories. If you have high cholesterol levels consume broccoli steamed; studies have shown this cooking method is especially helpful at lowering cholesterol.
#10 Grapefruit
Grapefruit is about 90 percent water, and each one contains approximately 3.4 grams of fiber and 78 calories. Grapefruits also contains the potent antioxidant – vitamin C and are typically low in pesticide residue, so you can buy the non-organic variety.
*Additional High Fiber, Low Calories Foods Worth Noting:
Raisins – 1.6 grams of fiber per serving and 42 calories
Barley – 13.6 grams of fiber and 270 calories per cup
Spaghetti Squash – 1.5 grams of fiber and 31 calories per cup
Boiled Turnip Greens – 5 grams of fiber and 48 calories per cup
Sample 1 Day Meal Plan that Provides 100+ Grams of Fiber
Breakfast: One large grapefruit (4g) and one cup of oatmeal (8g) with one diced, medium sized apple (5g). Sprinkle with cinnamon and stevia if desired.
Snack: Green Smoothie with spinach, kale, apple, berries (8g) and one and a half scoops of Slim Blen Pro (12g)
Lunch: Vegetable and barley soup (8g), one baked sweet potato (4g)
Snack: Three medium sized carrots (6g), one red pepper (3g), hummus dip (6g)
Dinner: Massive black bean and guacamole salad (mixed leaf lettuce, shredded carrots, diced onion, black beans, sweet peppers, guacamole = 25 g). Two handfuls of mixed berries (7g) for dessert.
Snack: One banana (3g) with two tablespoons of almond butter (3g)
If you have a small appetite and the above meal plan seems like too much for you, or you simply find i hard to consume that many fibrous foods, Slim Blend Pro Powder can help augment your fiber intake It’s an all-natural, organic superfood powder, formulated with over 50 fruits and vegetables and it enhances nutrition, digestion, circulation and immunity. Each serving provides 8 grams of fiber, 12 grams of protein, and a healthy dose of gut healing probiotics. https://unitynaturals.com/product/slim-blend-pro-2/
References:
http://nutritionfacts.org/2015/02/19/dont-forget-fiber/
http://nutritionfacts.org/video/dr-burkitts-f-word-diet/
https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/1796-the-pritikin-program-for-diet-and-exercise.html
http://www.scientificamerican.com/article/fiber-famished-gut-microbes-linked-to-poor-health1
http://www.ncbi.nlm.nih.gov/pubmed/16407729
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
http://www.beyondpesticides.org/assets/media/documents/health/pid-database.pdf
https://www.ewg.org/foodnews/summary.php[/fusion_text]
