High Fiber Foods: Their Long-Lasting Benefits for a Longer Life

high fiber foodsIn the ever-evolving landscape of nutrition and wellness, one dietary component that continues to stand the test of time is fiber.

Often applauded as a key player in maintaining a healthy lifestyle, high fiber foods offer a variety of benefits that contribute to our overall health and well-being. This article describes what fiber is, what its proven health benefits are, and the top foods that contain it.

What is Fiber?

Fiber, the indigestible part of plant foods, is a versatile compound that comes in two forms: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that aids in regulating blood sugar levels and lowering cholesterol. Insoluble fiber adds bulk to the stool, promoting healthy digestion and preventing constipation. Together, these forms contribute to the overall health of our digestive system.

Health Benefits of High Fiber Foods:

  1. Digestive Harmony: Insoluble fiber, found in vegetables like broccoli and Brussels sprouts, promotes regular bowel movements, preventing constipation and maintaining a healthy digestive system. Studies in the “Journal of Nutrition” emphasize its role in preventing gastrointestinal disorders.
  2. Heart-Friendly Nutrients: Soluble fiber-rich foods, such as berries and oats, contribute to heart health by lowering cholesterol levels. Research published in the “American Journal of Clinical Nutrition” suggests that a diet high in soluble fiber may significantly reduce the risk of cardiovascular diseases, providing a positive impact on overall longevity.
  3. Blood Sugar Stability: Fibrous fruits like apples and pears contain soluble fiber that aids in stabilizing blood sugar levels. A study in “Diabetes Care” highlights the positive impact of soluble fiber in reducing the risk of type 2 diabetes and supporting overall blood sugar regulation.
  4. Weight Management Support: High fiber foods, such as nuts and seeds, contribute to weight management by promoting a feeling of fullness. Research in the “International Journal of Obesity” supports the fact that incorporating nuts and seeds into the diet can assist in weight loss and maintenance.

Studies on How Fiber Extends Life:

Numerous studies have explored the correlation between high fiber intake and an extended life. A comprehensive analysis published in the “British Medical Journal” found that a diet rich in fiber is associated with a longer, healthier life. This is proof of the enduring impact of integrating fiber into our daily meals. A 25% reduction in death from all causes was observed for those consuming the most fiber.

7 of the Best High Fiber Foods with Studies on Their Benefits:

  1. Broccoli: Rich in insoluble fiber, broccoli promotes intestinal health. Studies in the “International Journal of Molecular Sciences” suggest that compounds in broccoli may have anti-cancer properties, contributing to a longer and healthier life.
  2. Berries (Blueberries, Raspberries): Packed with soluble fiber and antioxidants, berries support heart health. Research in the “Journal of Agricultural and Food Chemistry” indicates that the compounds in berries may have anti-aging effects.
  3. Almonds: Almonds, a fiber-rich nut, contribute to weight management. The “Journal of Nutrition” suggests that the inclusion of nuts in the diet is associated with a reduced risk of cardiovascular diseases.
  4. Avocado: Avocado, which is high in both soluble and insoluble fiber, supports heart health. A study in the “Journal of the American Heart Association” suggests that avocado consumption is linked to improved cardiovascular outcomes.
  5. Spinach: Spinach is a fiber-packed leafy green. A study in the “European Journal of Nutrition” suggests that the fiber and antioxidants in spinach may contribute to improved gut health.
  6. Oranges: Oranges, rich in soluble fiber, contribute to blood sugar stability. Studies in “Diabetes Care” emphasize the positive impact of citrus fruits on reducing the risk of type 2 diabetes.
  7. Sweet Potatoes: Sweet potatoes, a fiber-rich vegetable, supports digestive health. The “Journal of Medicinal Food” highlights the potential anti-inflammatory and anti-cancer effects of the antioxidants in sweet potatoes.

Other High Fiber Foods:

In addition to the foods mentioned above, other high fiber foods include Brussels sprouts, kale, artichokes, lentils, bananas, peas, apples, chia seeds, sunflower seeds and carrots. These foods add diversity to a fiber-rich diet.

Lowest Fiber Foods:

Low fiber foods include highly processed snacks and foods like white bread, white biscuits, pancakes, cookies, chips, and sugary beverages.


From supporting digestive health to fostering heart-friendly environments, high fiber foods contribute to a longer, healthier life. As we enjoy the vibrant flavors of fruits, vegetables, nuts, and seeds, lets envision the prospect of a long-lived future filled with health and vitality.

This health news is provided by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

The Top 8 Nutrition Facts and Myths

nutrition factsThe Top 8 Nutrition Facts and Myths

In the world of nutrition, myths and news headlines can often overshadow the truths, which can leave us wondering about what to put on our plates.

The larger truth is that we are all unique individuals who may have different nutritional needs. There are many different diets such as Mediterranean, Paleo, Keto, Low-Carb, Vegetarian, Gluten-Free, etc.

Often, when it comes down to every-day reality, there’s no “one diet fits all” approach and eating a variety of healthy foods is what matters.  The best advice is to enjoy whole, unprocessed single foods like vegetables, fruits, meat, fish, poultry, eggs, nuts, seeds, yams, potatoes, squash, and healthy oils like olive and coconut oil. Especially healthy are leafy greens, salmon and sardines.

And most important, laying aside what any particular diet recommends, if a certain food disagrees or agrees with you, you’re the boss!

With that in mind, here are some of the most common nutrition facts and myths, backed by research studies.

1. The Egg Controversy – One of the Healthiest Foods on Earth

Eggs have been criticized earlier for their cholesterol content. However, research published in Medical News Today, which cites many journal studies, has shown that dietary cholesterol from eggs doesn’t significantly affect blood cholesterol levels. In fact, eggs are one of the healthiest foods around. They nourish and support various parts of the body, including the brain, thanks to the B-vitamin choline, the eyes with the plant chemicals lutein and zeaxanthin, and the muscles with high-quality protein.

2. Omega-3 Fats – Essential for Well-being

Omega-3 fatty acids are crucial for heart and brain health. A variety of sources, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, provide these essential fats. The benefits of omega-3s are extensive, including reducing inflammation, supporting heart health, and improving cognitive function. Including these foods in your diet, such as eating fish a few times a week, can help you meet your omega-3 needs.

3. Bone Broth – A Liquid Goldmine for Health

Bone broth is often spoken of as a health revolution, and with good reason. This liquid gold is rich in collagen, as described in Nutrition Insight.  Collagen can greatly benefit the joints, skin, and gut health. Additionally, bone broth provides essential minerals like calcium, magnesium, and phosphorus, making it a nourishing food for overall well-being.

4. Butter – A Healthy Pleasure

Butter, once called a dietary villain, has been freed from these comments by recent studies in nutrition journals. Moderate consumption of butter, especially from grass-fed sources, may not be as harmful as previously thought. It provides essential fatty acids and fat-soluble vitamins, making it a flavorful addition to your diet.

A study from the Journal “Animals” says: “Butter is the oldest animal fat known to man and occupies an important place among the fat products on the market. Butter is a product with high nutritional value and health-promoting properties, as well as great flavor and aroma values.”

5. Fruits and Vegetables – Nature’s Medicine Cabinet

Fruits and vegetables are nutritional powerhouses. A study published in the European Journal of Nutrition supports their role in preventing diseases like heart disease, cancer, and diabetes. The nutrition facts show that they are rich in vitamins, minerals, fiber, and antioxidants, making them essential for overall health.

Aim to eat vegetables and fruits that cover all the colors of the rainbow and have a good variety of them.  It’s the color pigments in these foods that provide their health benefits, so the brighter the better.

6. Protein and Bone Health – Building A Strong Foundation

The myth that protein destroys our bones and leads to osteoporosis is not one of the proven nutrition facts. Research in the American Journal of Clinical Nutrition suggests that protein is essential for maintaining bone health. Adequate protein intake, along with sufficient calcium and vitamin D, can actually reduce the risk of osteoporosis.

So, embrace meats and plant-based protein sources for strong bones.  And include fruits and vegetables in your diet to combine the protein with these balancing foods.

7. Sunshine and Vitamin D – A Natural Solution

Satisfying a vitamin D deficiency is as simple as taking a walk in the sun. Research published in the Journal of Investigative Medicine highlights the role of sunlight in the synthesis of vitamin D in our skin. Just 15 to 20 minutes of sunlight exposure a few times a week can help you meet your vitamin D needs naturally. If sunlight exposure is limited, supplements might be needed.  Vitamin D is a factor in bone strength, sleep and insomnia, immune function, and preventing diabetes.

8. Calcium and Magnesium – A Dynamic Duo for Strong Teeth and Bones

Both calcium and magnesium are essential for dental and bone health. Research suggests that maintaining the right balance between these minerals is vital. A recommended ratio is around 2:1 calcium to magnesium (twice as much calcium as magnesium). This duo supports bone density and is proven to provide better sleep.  Vitamin D also plays a role in both bone strength and remedying insomnis.

In closing, the best nutritional advice is to enjoy whole, unprocessed single foods and if a certain food disagrees or agrees with you, follow your intuition!

This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

Benefits of Fiber in Fruits and Vegetables

high fiber foodsGreetings to you,

There are many magnificent health benefits available from eating fiber in foods.  According to the Mayo Clinic website, dietary fiber can help control blood sugar levels, lower cholesterol levels, maintain bowel health, relieve constipation, help with a healthy weight, and prevent cardiovascular disease.

Fiber is the bulk or roughage part of plant foods that the body can’t digest or absorb.  When it is eaten in foods such as fruits and vegetables, it passes through the body relatively unchanged.  This helps to detoxify the body, keeps it clean inside, and helps its organs function well.  In addition, the vitamins and minerals present in these plant foods contribute to and support all these benefits.

This news is provided to you by Nutrition Breakthroughs.  Since 2001, Nutrition Breakthroughs has supplied nutrition articles and effective natural remedies.  Their mission is to provide nutritional supplements that work well and help people 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 and helping everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep.  For more information, visit the Sleep Minerals II page.

To your good health,

Jobee Knight
Nutrition Breakthroughs