Your body is constantly working to keep you in balance—and one of its most important roles is clearing out what no longer serves you. From everyday waste and excess nutrients to environmental toxins, your body has built-in systems to help you stay healthy and feel your best. When those systems are supported properly, especially through fiber and hydration, everything tends to run a lot more smoothly.
3 Ways Your Body Gets Rid of Waste
- Sweating
Through your skin, your body releases waste like urea, salt, and toxins—especially during exercise or heat exposure. - Urination
Your kidneys filter your blood and help flush excess vitamins, medications, and toxins through urine. - Bowel Movements
Your digestive system processes food and removes what your body doesn’t need. Fiber is essential for this process.
Why Fiber Matters for Detox & Digestion
There are two types of fiber that support healthy elimination:
1. Soluble Fiber
- Found in: fruits, veggies, nuts, beans, oats
- Benefits:
- Slows digestion (keeps you fuller longer)
- Regulates blood sugar and cholesterol
- Supports healthy gut bacteria
- Forms a gel-like substance to keep digestion smooth
Goal: Aim for 25–40 grams per day
2. Insoluble Fiber
- Found in: whole grains, cereals, seeds, skins of fruits and veggies
- Benefits:
- Adds bulk to stool
- Helps waste move through the intestines more easily
- Supports regular bowel movements
Easy Fiber-Rich Foods (With Grams Per Serving)
| Food | Fiber |
|---|---|
| 1 apple | 4g |
| 1 cup broccoli | 5g |
| 1 banana | 3g |
| 1 russet potato (with skin) | 3g |
| 1 oz almonds or pistachios | 3g |
| ½ avocado | 7g |
| 1 cup raspberries | 8g |
| 1 medium artichoke | 10g |
| 1 oz chia seeds | 10g |
| 1 cup lentils | 15g |
Sample Daily Fiber Plans
✅ 30g Fiber Day:
- 1 apple (4g)
- ½ cup oats (4g)
- 1 cup broccoli (5g)
- 1 cup lentils (15g)
- 1 cup blueberries (3g)
✅ 40g+ Fiber Day:
- 1 apple (4g)
- ½ cup oats (4g)
- 1 cup brussel sprouts (4g)
- 1 cup pinto beans (15g)
- 1 sweet potato (3g)
- 1 cup peas (9g)
- 1 cup blueberries (3g)
Don’t Forget Electrolytes
Even if you’re eating enough fiber, you need proper hydration to help everything flow. But did you know you might be drinking lots of water and still not be well-hydrated?
That’s where electrolytes come in. These minerals help your cells actually absorb water instead of flushing it out too quickly. Without them, your body can’t stay balanced—even with all the fiber in the world.
Try an unsweetened electrolyte supplement like LMNT, especially if you:
- Wake up dehydrated
- Go to the bathroom too soon after drinking water
- Exercise frequently or sweat a lot
Are you ready for a change? Reach out to us to schedule a free consultation, and let’s work together to create a health coaching plan that’s just right for you.
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Sending you health and strength always,
Cindy & The Cancer Team