Category Archives: fiber foods

Colon Cleansing Foods Chart – Top Foods for a Clean Colon

Posted on by

Greetings,

Here is a great chart of colon cleansing foods for better stomach and colon health.  One example of a good cleansing food is the avocado.  It contains fiber, vitamin C and healthy, plant-based fats, which all help with good digestion and elimination.

Dark leafy greens are some of the richest-mineral containing foods, and they also contain chlorophyll, which is the healthy nutrient in plants that makes them green.  These greens soothe the lining of the stomach and adhere to any toxins to help eliminate them from the body.

Keeping well hydrated with plenty of clean, filtered water may be the number one, most important thing to keep things cleansed and moving smoothly.  Drinking half a cup or a cup of water in the morning on an empty stomach can do wonders for cleansing the body.  And be sure to drink it during the day in-between meals.

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of the original calcium and magnesium based sleep aid  Sleep Minerals II

Colon cleansing foodsShared by Nutrition Breakthroughs

Best Laxative Foods: Studies on Flaxseed, Aloe Vera, Yogurt, Magnesium

Posted on by

laxative foodsThe Best Laxative Foods:

It can make a person feel so healthy and energetic to have smooth digestion and elimination, and it can feel equally as bad to experience an upset stomach, constipation or diarrhea.

With infrequent bowel movements, the digestive tract can retain a large quantity of toxic material that can accumulate over time and contribute to many chronic health problems and conditions. Nature has provided us with some time-tested and research-supported laxative foods that not only relieve constipation but also deliver many additional health benefits.

One of these foods is flaxseed, which has been proven to have a dual effectiveness for both constipation and diarrhea.  The study on flaxseed comes from the Natural Products Research Division of the Aga Khan Medical College in Pakistan.  Flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was. Flaxseed is also an effective remedy for hot flashes, other menopause symptoms and high cholesterol.

When studied for its anti-diarrheal effect, flaxseed oil reduced diarrhea by 50%, when it was induced by giving castor-oil.  This effect was discovered to be from the ability of flaxseed oil to prevent low potassium levels.  The researchers confirmed the medicinal use of flaxseed for both constipation and diarrhea, with a sound basis for both.

Aloe vera leaves are commonly used as a remedy for constipation and the laxative effect of their plant chemicals is well-proven.  In one study of 28 adults, aloe vera had a laxative response that was stronger than a stimulant called phenolphthalein.  The German Commission E, which is a governmental regulatory agency that has evaluated the usefulness of 300 different herbs, has approved aloe vera laxative preparations for use as a constipation treatment.  Aloe vera is also rich and vitamins and minerals and it enhances dental health when used as a mouthwash, heals canker sores and helps heal burns.

The stomach-friendly bacteria in yogurt known as “probiotics,” have been increasingly researched as a remedy for constipation.  Scientists from the School of Medicine at King’s College in London reviewed 14 studies involving 1,182 participants. The consensus of the studies is that certain strains of probiotics from supplements can speed up the movement of food through the intestines and it increase stool frequency.  Probiotics are widely available in supplements, yogurts (unsweetened is best), and foods such as sauerkraut and pickles. Probiotics are also known to strengthen immunity and encourage healthy skin.

Magnesium is a long-time, traditional and effective cure for constipation. A recent study from the European Journal of Clinical Nutrition confirmed this by their study of magnesium in 3,835 women in Japan — 26% of which had constipation.  The researchers found that low magnesium intake was associated with an increase in constipation.

They also discovered that dietary fiber intake, intake of water, or water from other fluids were not associated with constipation. However, low intake of water from foods was definitely related to constipation.  The foods highest in water content include vegetables and fruits, and these are a great assistance for achieving smooth stomach health.

Magnesium is also a proven remedy for insomnia, heart health, bone strength and headaches. In one study from the Romanian Journal of Neurology, researchers conducted biochemical and neurological tests in cases of restless leg syndrome with insomnia. The investigators reported several examples of sleep disorders. They found agitated sleep with frequent periods of night time awakenings and a decrease of the duration and percentage of the deeper rapid eye movement (REM) sleep.  These things are also found in other forms of insomnia that are caused by magnesium deficiency.

This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002.  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.

Fruit Juice vs Whole Fruit: Which is Better?

Posted on by
By Mary Jane Brown, PhD, RD (Registered Dietician) – Courtesy of Authority Nutrition

************************************************************************
Shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II.
************************************************************************

Fruits and vegetables are good for your body.

Some of them even help fight chronic diseases, such as heart disease and cancer.

Interestingly, a method called “juicing” has become increasingly popular in recent years.

This involves extracting the nutritious juices from fresh fruits and vegetables.

Many people do this in order to “detox” or add more nutrients to their diets.

Supporters claim that juicing can improve nutrient absorption, while others say it strips away important nutrients like fiber.

This is a detailed review of juicing and its health effects, both good and bad.

What is Juicing?

Juicing is a process that extracts the juices from fresh fruits and vegetables.

This usually strips away most of the solid matter, including seeds and pulp, from whole fruits and vegetables.

The resulting liquid contains most of the vitamins, minerals and antioxidants naturally present in the whole fruit or vegetable.

Juicing Methods

Juicing methods vary, from squeezing fruit by hand to the more commonly used motor-driven juicers.

These are two common types of juicers:

  • Centrifugal juicers: These juicers grind fruits and vegetables into pulp through a high-speed spinning action.
  • Cold-press juicers: Also called masticating juicers, these crush and press fruits and vegetables much more slowly to get as much juice as possible.

Cold-press juicers don’t produce heat, so they do not cause the breakdown of beneficial enzymes and nutrients that is thought to happen with centrifugal juicers.

Purpose of Juicing

Juicing is generally used for two different purposes:

  • For cleansing or detox: Solid food is eliminated and only juice is consumed as a way to cleanse your body of toxins. Juice cleanses range from 3 days to several weeks in length.
  • To supplement a normal diet: Fresh juice can be used as a handy supplement to your daily diet, increasing nutrient intake from fruits and vegetables that you wouldn’t otherwise consume.

Bottom Line: Juicing involves extracting and drinking the juice from fresh fruit and vegetables. Some people do this to “detox,” while others do it to supplement their current diet.

Juice is an Easy Way to Get Lots of Nutrients

 

Many people don’t get enough nutrients from their diet alone.

Nutrient levels in the foods we eat are also much lower than they used to be.

This is largely due to processing methods and the long time it takes to get produce from the field to the supermarket.

Polluted environments and high stress levels can also increase our requirements for certain nutrients.

Fruits and vegetables are full of vitamins, minerals, antioxidants and plant compounds that may protect against disease.

If you find it difficult to get the recommended amount of fruits and vegetables into your diet each day, juicing can be a convenient way to increase your intake.

One study found that supplementing mixed fruit and vegetable juice over 14 weeks improved participants’ nutrient levels for beta-carotene, vitamin C, vitamin E, selenium and folate.

A review of 22 studies found that drinking juice made from fresh fruits and vegetables or blended powder concentrate improved folate and antioxidant levels, including beta-carotene, vitamin C and vitamin E.

Bottom Line: If you struggle to eat enough fruits and vegetables each day, juicing is a convenient way to get a wide range of important nutrients.

Whole Produce Protects Against Disease, But Studies on Juice are Disappointing

There’s plenty of evidence linking whole fruits and vegetables to reduced risk of disease, but studies for fruit and vegetable juices are harder to find.

One review reported that the health benefits of fruits and vegetables may be due to antioxidants, rather than fiber. If this is true, then juice may provide comparable health benefits to whole produce.

However, there is only weak evidence that pure fruit and vegetable juices can help fight cancer. There is a lack of human data and other findings are inconsistent.

Nonetheless, other areas of health show more promise. For example, juices may reduce the risk of heart disease. Apple and pomegranate juices have been linked to reduced blood pressure and cholesterol levels.

Additionally, consuming fruit and vegetable juices in liquid form or blended concentrations may reduce homocysteine (an amino acid) levels and markers of oxidative stress, both of which are linked to improved heart health.

One large study found that the risk for Alzheimer’s disease was reduced among those who drank fruit and vegetable juices three or more times per week, compared with those who drank juices less than once per week.

The reduction in Alzheimer’s risk may be due to the high levels of polyphenols (plant chemicals)  in the juices. These are antioxidants found in plant foods, believed to protect brain cells.

Despite these results, more studies are needed to better understand the health effects of fruit and vegetable juices.

Bottom Line: Limited evidence is available to link fruit and vegetable juice to a reduced risk of diseases like cancer, Alzheimer’s and heart disease.

 

Fruits and Veggies Are Best Consumed Whole

Juicing advocates often claim that drinking juice is better than eating whole fruits and vegetables.

They justify this by saying that removing the fiber makes nutrients easier to absorb.

However, there isn’t any scientific research to support this.

You may actually need the fiber content of the fruit or vegetable to experience the plant’s full health benefits.

For example, important antioxidants that are naturally bound to plant fibers are lost in the juicing process. These may play an important role in the health benefits of whole fruits and vegetables.

In fact, up to 90% of fiber is removed during the juicing process, depending on the juicer. Some soluble fiber will remain, but the majority of insoluble fiber is removed.

Potential Health Benefits of Fiber

Higher fiber intakes have been associated with lower risks of heart disease, obesity and type 2 diabetes.

Studies have shown that increasing soluble fiber, in particular, may improve blood sugar and cholesterol levels.

One study compared whole apples to apple juice. It found that drinking clear apple juice increased LDL cholesterol (the bad cholesterol) levels by 6.9%, compared to whole apples. This effect is thought to be due to the fiber content of whole apples.

An observational study showed an increased risk of type 2 diabetes in people who consumed fruit juices, whereas whole fruits were linked to a reduced risk.

People also tend to feel more full when they eat whole fruits, compared to when they drink the juice equivalent.

One study compared the effects of blending and juicing on the nutrient content of grapefruits. Results showed that blending, which retains more fiber, is a better technique for obtaining higher levels of beneficial plant compounds.

Should you add fiber to your juices?

The level of fiber in your juices will depend on what type of juicer you use, but some sources suggest adding leftover pulp to other foods or drinks to increase fiber intake.

Although this is better than throwing the fiber away, evidence suggests that re-adding fiber to juice doesn’t give you the same health benefits as simply eating whole fruits and vegetables.

Additionally, a study found that adding naturally occurring levels of fiber to juice did not enhance feelings of fullness.

Bottom Line: Eating whole fruit and vegetables is better for your health. Juicing makes you miss out on beneficial fiber and antioxidants.

Juicing For Weight Loss May be a Bad Idea

Many people use juicing as a way to lose weight.

Most juice “diets” involve consuming around 600–1,000 calories per day from juices only, resulting in a severe calorie deficit and fast weight loss.

However, this is very difficult to sustain for more than a few days.

While juice diets may help you lose weight in the short-term, such a severe calorie restriction can slow your metabolism in the long-term.

This is also likely to lead to nutrient deficiencies in the long-term, since juices lack many important nutrients.

Bottom Line: Most juicing diets involve severe calorie restriction, which is generally unsustainable in the long-term and can lead to a reduction in the amount of calories you burn.

Juices Should Not Replace Meals

Using juices as a meal replacement can be bad for your body.

This is because juice on its own is not nutritionally balanced, since it does not contain sufficient protein or fat.

Consuming enough protein throughout the day is necessary for muscle maintenance and long-term health.

Additionally, healthy fats are important for sustained energy, hormone balance and cell membranes. They may also provide the fat-soluble vitamins A, D, E and K.

However, replacing one meal a day with juice is unlikely to cause harm, as long as the rest of your diet is more balanced.

You can make your juice more balanced by adding protein and good fats. Some good sources are whey protein, almond milk, avocados, Greek yogurt and peanut butter.

Bottom Line: Juices are nutritionally unbalanced because they do not contain adequate protein or fat. Adding protein and fat sources to your juices can help with this.

 

Juice Cleanses Are Not Necessary, and May be Harmful

Consuming 100% fruit juice has been associated with an increased risk of  metabolic syndrome, liver damage and obesity.

In addition, there is no evidence that your body needs to be detoxified by eliminating solid food.

Your body is designed to remove toxins on its own, using the liver and kidneys.

Furthermore, if you’re juicing with non-organic vegetables, you can end up consuming other toxins that come along with them, such as pesticides.

For individuals with kidney problems, a heavy consumption of juices rich in oxalate (oxalic acid found in foods like spinach, nuts, teas) has been linked to kidney failure.

More extreme juice cleanses are associated with negative side effects such as diarrhea, nausea, dizziness and fatigue.

If you take prescription medication, you should be aware of potential drug-nutrient interactions.

For example, large amounts of vitamin K found in green leafy vegetables like kale and spinach can interfere with blood thinners.

Bottom Line: There is no evidence that juice cleanses are necessary for detoxifying the body. Juicing may harm people who have kidney problems or take certain medications.

Fruit Juice Contains High Amounts of Sugar

 

What you put in your juice can also make a big difference, and fruits contain much more sugar and calories than vegetables.

Consuming too much fructose, one of the naturally occurring sugars in fruit, has been linked to high blood sugar, weight gain and an increased risk of type 2 diabetes.

About 3.9 oz (114 ml) of 100% apple juice contains zero grams of fiber, but packs 13 grams of sugar and 60 calories.

Similarly, 100% grape juice has 20 grams of sugar in a serving of 3.9 oz (114 ml).

To keep the sugar content of your juices low, you can juice the vegetables and then add a small piece of fruit if you want more sweetness.

Bottom Line: Juices based mainly on fruit are much higher in sugar and calories compared to vegetable-based juices.

Take Home Message

Fresh juices contain important vitamins and antioxidants that can benefit your health.

However, fruits and vegetables are still the healthiest and most nutritious when consumed whole.

*******************************************

This health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.

Article Source: https://www.healthline.com/nutrition/juicing-good-or-bad

The Top High Fiber Foods and Studies on its Health Benefits

Posted on by

high fiber foodsEating 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 fruits, split peas, avocados, beans, oats, carrots, other vegetables, 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.

5 Big Reasons to Eat Leafy Greens – Studies Show Health Benefits

Posted on by
Reply

Article provided courtesy of The Life Extension Foundation

Seeing green? It’s not pure coincidence. People are finally catching on to the health benefits of leafy greens and many are including them in their everyday diet. And it’s not all that surprising.

Greens are a great source of antioxidants (natural cell protectors), fiber, vitamins, and minerals.

Plus, they’re also low in calories and carbs, making them an ideal food for those of us who are watching our waistlines.

Not feeling the green movement yet? Read on. Maybe this will finally sway you!

What Are Leafy Greens?

First, let’s clarify what we mean by leafy greens. They include (but are not limited to) spinach, watercress, bok choy, collard greens, chard, mustard greens, romaine lettuce, arugula, and the very popular kale.

Easy enough? Now let’s move on to their health benefits.

Leafy Greens May Prevent Diabetes

A British study revealed people who ate about one and a half servings of leafy greens a week were 14% less likely to develop diabetes.1

In this review, scientists investigated the intake of fruit and vegetables on the incidence of type 2 diabetes. In the analysis, leafy greens beat out other fruits and vegetables.

Leafy greens are great sources of magnesium and vitamin K, nutrients with anti-diabetic effects.

Leafy Greens Protect DNA

Exercise is great for your body, but there is a downside: The production of free radicals that can damage your DNA (the material in your cells that contains the genes). It turns out leafy greens may help with this too.

(A note from Nutrition Breakthroughs: free radicals are damaging molecules that come from a reaction of oxygen inside the body.  They come from pollution, smoke, medications, chemicals, a poor diet, and also as a byproduct of normal digestion, exercise and metabolism.

“Anti-oxidants (or anti oxygen substances) such as vitamins and healthy plant nutrients, can help to defend the body against free radical damage and repair it).

In a study, participants given watercress before workouts and for an extended period of time had less evidence of DNA damage compared to a control period.2

Leafy Greens May Prevent Chronic Disease and Heart Disease

The Nurses’ Health Study is one of the most important studies to date. It has examined the health habits of people over the years and has provided us with important health information.

In one analysis that included over 100,000 people, the intake of green leafy vegetables was associated with a lower risk of major chronic disease and cardiovascular disease over a 14-year period.3

The association was stronger for leafy greens than for other groups of fruits or vegetables.

Leafy Greens Protect your Vision

Of the many beneficial compounds in leafy greens, two are of particular importance to your eyes: lutein and zeaxanthin. They play a critical role in preventing macular degeneration, the most common cause of age-related blindness.4

Lutein and zeaxanthin are found naturally in your eyes. They act like natural “sunscreen,” filtering out harmful UV light, and act as antioxidants.

Lutein and zeaxanthin can also be found in dietary supplements.

This natural health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair and nails and more energy.

References:

  1. BMJ 2010 Aug 18;341:c4229.
  2. Br J Nutr. 2013 Jan 28;109(2):293-301.
  3. J Natl Cancer Inst. 2004 Nov 3;96(21):1577-84.
  4. J Ophthalmol. 2014;2014:901686. Epub 2014 Jan 23.Article provided courtesy of LEF.org (The Life Extension Foundation): 5 Big Reasons to Eat Leafy Greens.