Healthy Functional Fiber:
According to the Mayo Clinic:
- Soluble fibers: dissolve in water – tend to slow the movement of food through the system – allows for extracting nutrients into the blood steam and avoiding spikes in blood sugar levels
- legumes (peas, soybeans, lupins and other beans)
- oats, rye, chia, and barley
- some fruits and fruit juices (including prune juice, plums, berries, ripe bananas, and the insides of apples and pears)
- certain vegetables such as broccoli, carrots, and Jerusalem artichokes
- root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber also)
- psyllium seed husk (a mucilage soluble fiber) and flax seeds
- nuts, with almonds being the highest in dietary fiber
- Insoluble fibers: do not dissolve in water – mildly promote stool regularity in the large intestines
- whole grains foods
- wheat and corn bran -*Non GMO
- legumes such as beans and peas
- nuts and seeds
- potatoskins
- lignans
- vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal
- some fruits including avocado, and unripe bananas
the skins of some fruits, including kiwifruit grapes and tomatoes
*Note: GMO stands for Genetically Modified Organism. Also referred to as GE or Genetically Engineered. Toxins (pesticides) are contrived (engineered) into the seed of plants to kill bugs that try to eat them. Genes from other sources than the plant itself are “sown” into the seed for man-made purposes. The natural gene structure of the seed is altered to become “other than nature intended”. They have never been proven safe and are to be avoided.
Reference: www.nonGMOshoppingguide.com