Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
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HOME PAGE
WHY THE HEALTH PROBLEMS
HOW TO RESTORE HEALTH
(1) Clean Body's Cleaning Organs
(2) NEWSTARTS
- - "N" = Nutrition
- - "E" = Exercise
- - "W" = Water
- - "S" = Sunlight
- - "T" = Thoughts
- - "A" = Air (Oxygen)
- - "R" = Rest
- - "T" = Trust in God
- - "S" = Sex
(3) Therapies Chart
HEALTH PROBLEMS
SUPPORTING INFORMATION
- The Human Cell 101
- Cellular Respiration
- Acid /Alkaline Balance
- Oxidant /Antioxidant Balance
- Inflammation Information
- Hormones 101
- Neurotransmitters
- The Body Electric
- Bible References to Health
- Toxic Heavy Metals
- Microbes in Health and Disease
FIBER in Foods - Soluble and Insoluable

Fiber in Foods

   -  Soluble and Insoluble

 

      Soluble fiber

         Dissolves easily in water - by forming a gel-like substance

         Slows bowel contents allowing more time for digestion

        √          Softens stools -  improving elimination.

      Insoluble fiber

         Doesn't dissolve in water - passes directly through the digestive system pretty much intact

         Speed up bowel contents – by increasing stool bulk

         Eliminates constipation.


Soluble Fiber and Insoluble Fiber Foods List with Fiber Grams (g)

 Fresh & Dried Fruits

 Serving
 Size

Soluble
Fiber (g)

 Insoluble
 Fiber (g)

Total
Fiber (g)

 Apple, with skin

 1 medium

4.2

1.5

5.7

 Apricots, dried

 4 medium

1.8

1.7

3.5

 Banana

 1 medium

2.1

.07

2.8

 Blackberries

 1/2 cup

3.1

.07

3.8

 Blueberries

 1 cup

1.7

2.5

4.2

 Figs, dried

 3 medium

3.0

2.3

5.3

 Grapefruit

 1/2 fruit

2.4

0.7

3.1

 Kiwi fruit

 1 large

2.4

0.8

3.2

 Orange

 1 medium

2.1

1.3

3.4

 Pear

 1 medium

0.8

3.2

4.0

 Plums

 2 medium

1.2

1.0

2.2

 Prunes, dried

 4 medium

1.3

1.8

3.1

 Raspberries

 1/2 cup

0.9

2.3

3.2

 Strawberries

 1 cup

1.8

2.6

4.4

 

 Nuts, Seeds & Beans

 Serving
 Size

Soluble
Fiber (g)

 Insoluble
 Fiber (g)

 Total
 Fiber(g)

 Almonds, raw

 1 ounce

0.7

3.5

4.2

 Black beans, cooked

 1/2 cup

3.8

3.1

6.9

 Black-eyed peas, cooked

 1/2 cup

2.2

1.9

4.1

 Flaxseeds

 2 tbsp.

2.7

2.1

4.8

 Garbanzo beans, cooked

 1/2 cup

1.2

2.8

4.0

 Kidney beans, cooked

 1/2 cup

2.9

2.9

5.8

 Lentils, cooked

 1/2 cup

2.8

3.8

6.6

 Peanuts, dry roasted

 1 ounce

1.1

1.2

2.3

 Pinto beans, cooked

 1/2 cup

5.5

1.9

7.4

 Psyllium seed husks

 2 tbsp.

7.1

0.9

8.0

 Sesame seeds

 1/4 cup

0.7

2.6

3.3

 Split peas, cooked

 1/2 cup

1.1

2.4

3.4

 Sunflower seeds

 1/4 cup

1.1

1.9

3.0

 Walnuts

 1 ounce

0.6

2.5

3.1

 White beans, cooked

 1/2 cup

3.8

0.4

4.2

 

 Vegetables

 Serving
 Size        

Soluble
Fiber (g)

 Insoluble
 Fiber (g)

Total
Fiber (g)

 Artichoke, cooked

 1 medium

4.7

1.8

6.5

 Asparagus, cooked

 1/2 cup

1.7

1.1

2.8

 Broccoli, raw

 1/2 cup

1.3

1.4

2.7

 Brussels sprouts, cooked

 1 cup

1.7

1.9

3.6

 Carrot, raw

 1 medium

1.1

1.5

2.6

 Green peas, cooked

 1/2 cup

3.2

1.2

4.4

 Green Beans, cooked

 1/2 cup

0.8

1.2

2.0

 Kale, cooked

 1 cup

2.1

5.1

7.2

 Lima beans, cooked

 1/2 cup

2.1

2.2

4.3

 Okra, cooked

 1/2 cup

3.1

1.0

4.0

 Potato with skin

 1 medium

2.4

2.4

4.8

 Soybeans (edamame)

 1/2 cup

2.7

2.2

4.9

 Squash, summer, cooked

 1/2 cup

1.3

1.2

2.5

 Squash, winter, cooked

 1/2 cup

1.7

1.4

3.1

 Sweet potato, peeled

 1 medium

2.7

2.2

4.9

 Tomato with skin

 1 medium

0.3

1.0

1.3

 Zucchini, cooked

 1/2 cup

1.4

1.2

2.6

 

 Whole Grains

 Serving
 Size

Soluble  Fiber (g)

 Insoluble
 Fiber (g)

Total  Fiber (g)

 Barley, cooked

 1/2 cup

3.3

0.9

4.2

 Brown rice, cooked

 1/2 cup

1.3

0.1

1.4

 Millet, cooked

 1/2 cup

2.7

0.6

3.3

 Oat bran, cooked

 3/4 cup

2.2

1.8

4.0

 Oatmeal, dry

 1/3 cup

1.4

1.3

2.7

 Oatmeal, cooked

 1 cup

2.4

1.6

4.0

 Popcorn, air popped

 3 cups

3.2

0.4

3.6

 Pumpernickel bread

 1 slice

1.5

1.2

1.7

 Quinoa (seeds), dry

 1/4 cup

2.5

3.8

6.3

 Quinoa, cooked

 1/2 cup

1.7

2.5

4.2

 Rye bread

 1 slice

1.9

0.8

2.7

 Wheat bran

 1/2 cup

11.3

1.0

12.3

 Wheat germ

 3 tbsp.

3.2

0.7

3.9

 Wholegrain bread

 1 slice

2.8

0.1

2.9

 Whole wheat bread

 1 slice

1.6

0.3

1.9

 Wholegrain pasta, cooked

 1 cup

4.1

2.2

6.3



NUTRITION LINKS

NUTRITION Related Links

“N” = Nutrition

“Live to Eat or Eat to Live”

FOODS

Fruits and Vegetables:

 

Fruits and Vegetables

  - How much Fructose in Fruit?

  - Lemon Juice

  - Sulforaphane  "Eat Your Broccoli!"

  - Garlic

 

Proteins:

Dairy

Eggs

Meat

Fish

 

Fats:

Fats & Oils

 

Carbs:

Grains

Sweeteners

  - Raw Honey

  - Too much sugar

 

Fiber:/span>

Fiber in Foods    “Soluble and Insoluble”

 

Antinutrients:

Antinutrients

  - Phytic Acid / Phytate    “Malabsorption Agent”

 

Other food types:

Herbs, Salt and Spices

Beverages

Legumes, Nuts, Seeds, Dried Fruit

 

Maximize Nutrition in Foods:

Cooking - How to Preserve Nutrients in vegetables

RECIPES

Budwig Breakfast Menu

Breakfast Menu

ENZYMES

ENZYMES  - “Make it Happen!”

PROBIOTICS

PROBIOTICS  - “For Life”

 MINERALS

MINERALS

Calcium

Potassium

Phosphate

Sodium

Chloride

Magnesium – “Missing Miracle Mineral”

Sulfur – “Healing Mineral”

 

Iodine – “Universal Medicine”

Fluoride

Selenium

Zinc

Manganese

Copper

Chromium

Molybdenum

Boron

Iron

ANTI

-OXIDANTS

/VITAMINS

Food /Supplemental Antioxidants

 

Vitamin A – “Grass Vitamin”

Vitamin B Complex

  - Vitamin B9 (Folate)

  - Vitamin B12 (Cobalamin)

Vitamin C – “God’s Medicine”

Vitamin D – “Sunshine Vitamin”

Vitamin E

Vitamin K – “Klotting and Kalcium”

CoQ10 – “Spark and Dampener”

 

Alpha Lipoic Acid 

 

MELATONIN – “Darkness Hormone”

 

Dark Chocolate  – “Anti-inflammatory    

/Antidepressant”

GLYCO

-NUTRIENTS

Essential sugars

FATS

HIGH OR LOW FAT - FAKE OR NO FAT?

 

EFAS  –“The Fats of Life”  

(Essential Fatty Acids Omega-3 and Omega-6)

Damaged/Altered (Toxic) Fats

AMINO ACIDS

L-Arginine - "Precursor to Nitric Oxide (NO)"

HARMFUL

FOODS

Harmful foods / ingredients – Main Page

 

Genetically Modified Organisms (GMOs)

 

MSG “And other forms of neurotoxic free glutamic acid”

 

"Sickly Sweet"

- Aspartame  -  “Excitotoxin”

- Splenda (Sucralose)  -  “An Organochlorine"

- Too much Fructose -  “Burdens liver / Increases inflammation / Favors Fat production"

- Too much Sugar -  “Common addiction affecting health"

 

Nanotechnology

 

Caffeine - "The Jitter Drug"

 

Microwaved Foods  - "Not so convenient for your health" 

 

Chlorine  - “Disease-causing Disinfectant in your Water"

 

Fluoride  - "Mega Health fraud and Cover-up"

 

Food Colorings

HERBS

5-HTP  - “SSRI Alternative”

DIM  - “Anti-estrogen with Anticancer Benefits"

SUPPLEMENTS

Daily Nutritional Supplement Chart

 

"Green Drink" -  A whole food multivitamin supplement

OTHER LINKS

Electron-Rich Foods

Bible References to Health

DISCLAIMER - The information given at this website is for research purposes only. It is not intended to diagnose or cure any mental or physical condition. It is not intended as a substitute for the advice of a licensed professional. In the event that you use this information for your own health, you are prescribing for yourself, which is your constitutional right as a U.S. citizen under Amendment IX of the U.S. Constitution, and for which the author of this information assumes no responsibility. The author of this information is neither a legal counselor nor a health practitioner and makes no claim in this regard. Any references to health benefits of specifically named products on this site are given as this website author's sole opinion and are not approved or supported in any manner by their manufacturers or distributors. COPYRIGHT 2009-2017