Organic foods are becoming a viable alternative if you're concerned about the presence of chemical residues due to pesticides and other chemical-based components used during production, according to Maurizio Canavari and Kent Olson in their book "Organic Food." In general, organic food production avoids using synthetic chemical fertilizers or GMO, also known as genetically modified, organisms in farming and manufacturing. Several high fiber organic foods are available.
Organic Oatmeal
Organic oatmeal differs from regular oatmeal by way of production and farming of the oats. Oatmeal is an excellent source of dietary soluble fiber that helps to encourage weight loss, regularity and keep cholesterol levels low, according to Jonny Bowden in the book "The 150 Healthiest Foods on Earth." Organic oatmeal is usually either steel cut or whole rolled oats, which maintains the high fiber content and naturally present nutrients, like the bran, endosperm and germ, the author notes.
Organic Whole Grain Bread
Similar to oatmeal, organic whole grain bread keeps the integrity of the grain during production. It does not refine the carbohydrates into a simple form, but instead maintains the whole grain for a source of complex carbohydrate. Not only do the grains provide an abundance of fiber, but the body slowly breaks down the carbs to reduce blood sugar spikes while making you feel full longer, Beatrice Ojakangas says in the book "Great Whole Grain Breads." The author recommends eating traditional organic Finnish rye and whole-grain wheat.
Organic Fruits and Vegetables
Many organic fruits and vegetables are locally grown and omit the use of chemical fertilizers and pesticides by farmers. These produce items are also rich in soluble and insoluble fiber, vitamins and nutrients. Eating a diet high in fiber can even help reduce your risk of colorectal cancer and diabetes, according to MayoClinic.com. Vegetables are particularly full of insoluble fiber, due to the cellulose that comprises the plant cell walls. This form of fiber quickly moves through the digestive tract to encourage regularity and productive bowel movements. Pectin in apples, for example, is an excellent source of soluble fiber, while also containing high amounts of cellulose, according to the book "American Dietetic Association Complete Food and Nutrition Guide."
References
- "Organic Food"; Maruizio Canvari and Kent Olson; 2007
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
- "Great Whole Grain Breads"; Beatrice Ojakangas; 2002
- MayoClinic.com: Dietary Fiber -- Essential for a Healthy Diet
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Duyff; 2006
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