The Top High Fiber Foods and Studies on its Health Benefits

high fiber foods
Eating a high fiber diet is highly encouraged  by nutritionists and doctors, but what exactly is fiber and what are its benefits? Fiber or roughage is derived from the cell walls of plant foods. It cannot be digested or absorbed by the body.

Because fiber passes through the body undigested, it helps to keep the intestines clean, detoxifies the body and keeps the organs healthy.

Fiber foods like split peas, avocados, beans, oats, carrots, whole grains and nuts are good sources. Studies are showing health benefits for cholesterol, blood sugar, weight loss, digestive health and brain health.

Weight loss and fiber rich foods go together well. Researchers from the University of Massachusetts set out to show that simply eating more high fiber foods each day can be more effective than restricting foods in order to lose weight.

The participants were split into two groups — one that followed the eating plan suggested by the American Heart Association (including limiting calories, increasing fiber, and balancing fats, carbohydrates and proteins) and the other group which increased their fiber intake by 30 grams per day and changed nothing else.

The group that increased their fiber lost almost as much weight as the other group, with a simpler diet that’s easier to follow. The chart below provides some excellent examples of how to easily increase fiber in your diet.

According to WebMD, the fiber found in whole grains such as brown rice, nuts and vegetables are “Nature’s Laxatives”. For digestive and colon health, studies have shown that increasing dietary fiber can reduce the risk of colon cancer. Fiber acts to speed up the travel of food through the intestines and reduces the time that any toxic waste is in the body.

One research study published in an American health journal examined the relationship between a high-vegetable, high-fruit, low-fat diet and the occurrence of colon cancer. It found that the better the participants followed the high fiber plan, the lower their risk. In fact, the “super followers” had a thirty-five percent reduction in odds of the occurrence of colon cancer over the seven year trial.

Fiber can be a healthy component of brain health. One study on brain health was reported in the journal “Stroke”. A stroke is something that can occur if there is reduced oxygen-rich blood flow to the brain. Researchers in the United Kingdom analyzed seven studies having to do with fiber-rich diets and the effect on brain health. They discovered that for every seven grams more fiber a person eats each day, their first time risk of stroke goes down seven percent.

Seven grams of fiber can be found in three servings of fiber-rich foods such as whole grains, vegetables or fruits, and the study suggests that even just switching from white bread or pasta to whole grain versions of these can be of benefit.

Today is a great day to start adding as many high fiber foods as possible to each meal, for their delicious and healthful benefits.

This health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.

Fiber foods This health news is shared by Nutrition Breakthroughs

Many Uses of Baking Soda, Natural Home Cleaner


Baking soda is emerging as a safe and natural alternative to the many toxic cleaning products found in homes.  Bleaches, cleansers, scourers and scented products are being found to be hormone disruptors, the cause of allergic reactions, and health reducers.

The many effective uses of baking soda include cleaning sinks and tubs, pots, pans and silverware, deodorizing shoes, cleaning shower curtains, freshening the closet and even cleaning cars.

This health news is provided by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep remedy Sleep Minerals II.

Enjoy the chart…

Baking soda usesShared by Nutrition Breakthroughs

Chart: Top 7 Green Superfoods List

Greetings to you,

Here is a great chart with the top seven green superfoods.  These are natural remedies for many health conditions.  These include spirulina, chorella, kale, artichokes and broccoli.

Enjoy this detailed information on how each one benefits multiple areas of our health.

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Joints and More

Green Superfoods ListShared by Nutrition Breakthroughs

Reviews of Sleep Minerals II from Nutrition Breakthroughs

Sleep Minerals IIReviews of Sleep Minerals II from Nutrition Breakthroughs

According to the National Sleep Foundation (NSF), almost six out of ten Americans report having insomnia and sleep problems at least a few nights a week.

Insomnia is defined as “An inability to fall asleep or remain asleep long enough to feel rested, especially when the problem continues over time.”

In an effort to combat this, as many as 25 percent of the people in the United States use medications to help them sleep.

Most sleeping pills can have multiple side effects — staying in the bloodstream and giving a hangover effect the next day and beyond. They tend to be addictive, can increase the risk of car and work accidents, and may impair one’s memory and performance on the job and at home.

Sleep Minerals II is the original, drug-free calcium and magnesium based sleep remedy. The minerals are uniquely formulated in a softgel with natural oils, making them highly absorbable. The minerals soothe insomnia and help everyone from older adults, to teenagers, to women with menopause symptoms, and even those with restless leg syndrome, to get a good night’s sleep.

James F. Balch, M.D., author of “Prescription for Nutritional Healing,” writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.”

Alex R. of Ramseur, North Carolina shares his review and says: “Sleep Minerals II has been a blessing for me. It has given me the opportunity to withdraw from a highly addictive sleep medication over time, and has allowed me to sleep while going through this most difficult ordeal. What’s great about it is it doesn’t lose its effectiveness, which is something that happens with medications. I am most thankful for this product.”

Chris M. of the United Kingdom says: “I take one softgel of Sleep Minerals II before bed every night and within 20 minutes I am asleep. The difference in the quality of my sleep and the ease with which I get to sleep using this product is monumental. I have stopped obsessing about sleep or dreading bedtime — I just take a softgel and drift off. If I stop taking them, within a week my sleep starts to lighten in quality, the amount of my sleep diminishes, and my old insomniac patterns reappear.”

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake once a night to go to the bathroom, but the great thing is; I then fall back asleep and sleep several more hours. This has been a great improvement.”

Sadie D. from The Netherlands says: “I am ever so grateful that I discovered Sleep Minerals II after suffering with premenopause and now the real menopausal insomnia.  I felt like I was slowly losing my mind due to the continual lack of sleep.  I can’t express the relief of getting a good night’s sleep and being able to function properly.”

Jill C. of Ellensburg, Washington says: “My husband has been struggling with restless leg syndrome (RLS) his whole life. Coming back from a deployment in Iraq five years ago made his RLS become magnificently worse, creating nightly insomnia. He couldn’t sleep more than three to five hours unless taking an addictive prescribed narcotic, which he became tolerant to and the insomnia came back with no answers. Now he’s been taking Sleep Minerals II for a week and every night has had a great night’s sleep.  We are thrilled.”

Darleen T. of La Mesa, California says: “I purchased Sleep Minerals for my teenage daughter.  When she started on the minerals she hadn’t been sleeping well for the past couple of years.  She was run down and feeling beyond her years… exhausted.  She is only 18.  Once she started on Sleep Minerals she actually became tired at night, which is new. She can fall into a restful sleep by 10:30 p.m. and sleep all night. This product is a heaven send and has given her a life back.”

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than the Sleep Minerals — I’m so sold on them I could go door to door promoting them.  I’m 60 years old and have never slept so soundly. Thank you for making sleep a reality for so many people.”

This news is provided by Nutrition Breakthroughs.  Since 2001 Nutrition Breakthroughs has provided natural health articles and effective natural remedies.  Their mission is to provide nutritional supplements that get results and help people to avoid drugs and their side effects.

Since 2009, their natural sleep aid Sleep Minerals II has been keeping that promise — by soothing even the worst insomnia with absorbable calcium and magnesium and helping everyone from teenagers, to women with menopause symptoms, to those with restless leg syndrome, to get a good night’s sleep.

For more info on Sleep Minerals II, visit this page.