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Increased consumption of fruits and vegetables will provide you with high-quality dietary fibre. A diet rich in fibre has been linked to positive health effects by research. Regularity, decreased cholesterol, defence against specific types of cancer, and blood sugar stabilisation are a few of them.
You require between 35 and 40 grams of various fiber sources each day (such as bran, cellulose, lignin, pectin, etc.), which are all present in a variety of organically grown, ripe seasonal fruit, whole grains, and vibrant vegetables. Consuming these foods adds more fiber to your diet, which will bulk up in your intestines and gently clean the colon of extra estrogen, hormones, toxins, waste products of cellular metabolism, and excess cholesterol. You need each (all) of the many fundamental fibers for effective bowel cleansing, therefore avoid attempting to "mega-dose" on one type of fiber, such as oat bran.
Do keep in mind that the following foods in particular, in part because of their fiber content, are known to contribute to the health of your intestines:
Flax seed:
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In addition to being a comprehensive supply of both soluble and insoluble fibres, flax seed also has a substance known as lignans. Lignans have effects that are antiviral, antibacterial, antifungal, and anticancer. At the University of Toronto, lignans have been isolated and investigated. In the human intestine, lignans have been identified to create extremely strong anti-cancer compounds, notably against hormone-driven malignancies such breast, colon, prostate, uterine, and ovarian.
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The richest source of the important plant lignan is by far organic flax seed. Millet and rye are other sources of lignan. (An intriguing investigation demonstrated flax seed's potency against the malaria parasite after quinine had failed.)
Prunes:
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Prunes are one of the few foods that contain both soluble and insoluble fibers. Consume it as a nutritious snack either raw or dried. 4.2 grams of fibre are provided by three dried prune chunks. You should first soak dried prunes in water for an hour before eating them.
Mangos:
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In my own experience, I have discovered that eating fresh mangos is quite beneficial for colon health in general.
Brown rice, sprouted whole grain breads (located in the refrigerator section of your health food shop), apples, carrots, bananas, peas, broccoli, green beans, Brazil nuts, and okra are other foods high in fibre.
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