For year, health scientists have suggested that we need to eat more fiber. It scrubs your bowels of toxins, decreases the risk of diverticulosis. It lowers your cholesterol by binding to the cholesterol and preventing it from being absorbed. Did you know that you burn 7 calories for every gram of fiber you eat. At 40 grams per day (recommended amount of fiber/day), you’ll neutralize 250 calories per day. That’s 15 pounds you’ll lose per year without changing any other of your routines. The average American eats 3-10 grams of fiber a day. So eat more fiber, drink more water *, and stop eating when you are no longer hungry. It is advocated that you eat nine (9) pieces/serving of fruit or vegetable every day. This will easily get you past the 40 gram a day of fiber we all need. Now if you add 10 more minutes of exercise (like walking), you will lose weight with this simple plan.

*drink one ounce of water for every kilogram (pounds/2.2) of your body weight each day.

So how much is one piece or serving? The size of one baseball (hardball) = one cup, ½ cup = one lightbulb, one ounce or two tablespoons = one golf ball. Lets be more specific about each serving:

One medium sized fruit = one baseball in size,

One cup of cereal flakes = one baseball,

½ cup of cooked rice = one lightbulb,

½ cup cooked pasta = one lightbulb

3 cups of popcorn = three baseballs

One cup of salad greens = one baseball

One cup cooked vegetables = one baseball

One baked potato = computer mouse

One cup carrots = 12 baby carrots

One cup of strawberries = ~12 berries

½ cup of grapes = ~16 grapes

3 ounces of tofu = one deck of cards in size

2 Tbsp of peanut butter = one golf ball

2 Tbsp hummus = one golf ball

1/4 cup (½ oz) of almonds = 12 almonds

1/4 cup pistachios = 24 pistachios

Plant based foods lower your risk of heart attack and stroke by up to 40% by including dietary fiber, antioxidants, phyto-nutrients, omega-3 fatty acids, potassium, low sodium and they are cholesterol free. Phyto-nutrients are specialized chemicals produced by plants to help fight fungus and plant diseases. They have proven beneficial effect for humans.

Fruit and vegetables lower  the risk of stomach, esophagus, lung, oral cavity, endometrium, pancreas and colon cancers. 30-40 % of all cancers could be prevented by lifestyle and dietary changes, causing less genetic mutations. More fruits and vegetables=more anti-mutagens=less cellular mutation=lower risk of cancer.

All lung diseases have a component of inflammation, so a diet high in phytochemicals with anti-inflammatory properties can make a big difference in your ability to breathe. Berries are powerful inflammation fighters (think blueberries and strawberries). High fiber diets induce weight loss which improves lung function.

Losing weight reduces the symptoms of obstructive sleep apnea. Losing as little as 10% of your body weight improves sleep-disordered breathing and sleep dynamics.

Are you battling chronic constipation? You need plenty of high-fiber foods and water. Fiber also absorbs diarrhea and firms up your stools.

Fatty foods increase heartburn, while dietary fiber reduce it. A high fiber diet decreases the reflux of food and acid into your esophagus.

Osteoarthritis is caused by the destruction of cartilage in the joint and related to the production of cytokines by the fat we eat. A high fiber diet lowers the cytokine levels in our body. Wear and tear on our joints can be improved with weight loss from a high fiber diet.

The best foods for long-lasting energy are not sugar and caffeine, but unprocessed, whole-plant foods, like fruits, beans, nuts and whole grains. High fiber foods give us micro nutrients so we can function at full capacity. Low energy foods include: low fiber, high sugar, high fat, processed plant and animal products.

A reduced calorie diet including high fiber plant based phyto-nutrients increases longevity. There are less free radicals formed as a by-product of a slowed metabolism, due to your reduced caloric intake. Less free radicals means less cellular damage, thus a lower chance for cancer and other inflammatory diseases. As your calorie restriction occurs there are more protective enzymes produced that counter the free radicals.

Raspberries, one cup=8 grams of fiber.

Blackberries, one cup=8.0 grams of fiber

Pears, one medium=5.5 grams of fiber

Papaya, one medium=5.5 grams of fiber

Apples, one medium=4.4 grams of fiber.

Kiwi, two medium=4.5 grams of fiber

Oranges, one medium=3.1 grams of fiber.

Blueberries, one cup=3.6 grams of fiber

Bananas, one medium=3.1 grams of fiber

Strawberries, one cup=3.3 grams of fiber

Guava, one medium=3.0 grams of fiber

Mango, one cup=3.0 grams of fiber

Avocado, ½ medium=6.7 grams of fiber

Kale, cooked, one cup=2.6 grams of fiber

Broccoli, one cup=5.1 grams of fiber

Zucchini, cooked, one cup=2.5 grams of fiber

Spinach, one cup=4.3 grams of fiber

Carrots, ½ cup=2.3 grams of fiber

Sweet Potatoes, one medium=3.8 grams of fiber

Romaine Lettuce, chopped, 2 cups=2.0 gm

Beets, fresh, cooked, one cup=3.4 grams of fiber

Tomato, one medium=1.5 grams of fiber

“Beans, Beans at every meal.” Some people avoid beans due to intestinal gas. Intestinal bacteria cause gas by breaking down the natural sugars found in beans. The sugar is on the surface of the bean and is water soluble, therefore, if you soak the beans over night and then drain them before cooking them in fresh water, the gas problem will go away! Beans are a great source of protein. Beans are cheap, easy to prepare and keep for a long time. A ½ cup portion of canned beans cost 46 cents. Soaking the dry beans, cost 14 cents a serving.

Navy Beans, ½ cup=9.6 grams of fiber

Lima Beans, ½ cup=6.6 grams of fiber

Green Peas, one cup=8.8 grams of fiber

Garbanzos, ½ cup=6.2 grams of fiber

Lentils, ½ cup=7.8 grams of fiber

Kidney Beans, ½ cup=5.7 grams of fiber

Pinto Beans, ½ cup=7.7 grams of fiber

Black-eyed Peas, ½ cup=5.6 grams of fiber

Black Beans, ½ cup=7.5 grams of fiber

Green Beans, one cup=4.0 grams of fiber

Flaxseed, (2 TB) one ounce=5.6 grams of fiber

Chia Seeds, two tablespoons=5.0 grams of fiber

Almonds, (12) ½ ounce=1.75 grams of fiber     Pecans, (10 halves) ½ ounce=1.35 grams of fiber

Sunflower Seeds, 1/4 cup=3.0 grams of fiber

Hazelnuts/filberts, (10) ½ ounce=1.35 gm

Peanuts, one ounce=2.3 grams of fiber

Brazil Nuts, (6) one ounce=2.1 grams of fiber

Walnuts, (7 halves) 1/2 ounce=1.0 gram of fiber

Pumpkin Seeds, (142) one ounce=1.1 grams of fiber

Make sure the ingredient label reads “whole” before the name of the grain to prevent the loss of fiber and nutrients. Terms such as enriched, bleached, unbleached, stone ground, hearty grain, multi-grain, cracked, milled or “100 percent”are a processed grain and stripped of its nutrients and fiber.

Bulgur Wheat, one cup cooked=8.2 grams of fiber

Rye Flakes, one cup cooked, 12 grams of fiber