If you increase your intake of fruits and vegetables, you will be getting high quality dietary fiber. Research has shown the health benefits of a diet high in fiber. They include regularity, lower cholesterol, protection against certain forms of cancer, and stabilized blood sugar levels.

To maintain intestinal hygiene, you need about 35 to 40 grams of different fiber sources everyday (e.g., bran, cellulose, lignin, pectin, etc.), all found in different organically grown, ripe seasonal fruit, whole grains, and colorful vegetables. Eating these foods provides the added fiber that will bulk up in your intestines, gently sweeping the colon clean of extra estrogen, hormones, toxins, waste debris of cellular metabolism and soak up excess cholesterol. Do not try to “mega-dose” on one type of fiber, like oat bran, as you need each (all) of the different basic fibers for proper bowel cleansing.

Do make a mental note that the following foods in particular are known to add to the healthy condition of your intestine, specifically because of their fiber content:

Flax seed: Besides being a well-rounded source of both the in-soluble and soluble fibers, flax contains another component called lignans. Lignans have anticancer, antibacterial, antifungal, and anti-viral properties. Lignans have been isolated and studied at the University of Toronto. It was found that lignans, in the presence of friendly bacteria in the human intestine, form very potent anti-cancer substances, particularly against the hormone-driven cancers such as breast, colon, prostate, uterine and ovarian.

Organic flax seed is, by far, the richest source of the valuable plant lignan. Other sources of lignan are rye and millet. (An interesting study showed the effectiveness of flax seed in combating the malaria parasite when quinine had failed).

Prunes: Few foods contain both insoluble and soluble fibers and prunes just happen to be one of these foods. Consume it either raw or dried as a healthy snack. Three pieces of dried prunes will give you 4.2 grams of fiber. If you are using dried prunes, soak it in water for an hour first before eating it.

Mangos: From a personal experience, I find fresh mangos to help tremendously with colon health in general.

Other foods high in fiber: Brown rice, sprouted whole grain breads (found in the refrigerated area in your health food store), apples, carrots, bananas, peas, broccoli, green beans, Brazil nuts, and okra.

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