What Is Fiber?

Dietary fiber, also known as bulk or roughage, is a type of carbohydrate that the body cannot digest. Fiber is found mainly in fruits, vegetables, nuts, seeds, legumes, and whole grains. Consuming adequate dietary fiber can help support healthy regular bowel movements, heart health, gut health, and weight management and may lower your risk of diabetes.

Types of Fiber

Fats, proteins, and carbohydrates are macronutrients the body breaks down and absorbs for energy. Dietary fiber is unique in that the body cannot digest or absorb it. There are two types of fiber—soluble and insoluble fiber. Some foods contain both soluble and insoluble fibers.


Soluble fiber dissolves in water. When dissolved in water, soluble fiber creates a gel-like consistency that improves the shape, size, and texture of stool, helping to ease the passing of bowel movements. Soluble fiber may also support gut health by increasing the beneficial bacteria in the intestines.1

These foods are excellent sources of soluble fiber:


Insoluble fiber does not dissolve in water. This type of fiber can accelerate gut transit time, easing the movement of stool through your digestive tract.2

The following foods are rich in insoluble fiber:

What Are the Health Benefits of Fiber? 

Fiber has many health benefits! Some of the health benefits of fiber include:3

  • Helps prevent and treat constipation
  • Helps slow down the absorption of carbohydrates and sugar, which helps maintain healthy blood sugar levels
  • May help reduce the risk of colorectal cancer
  • May help manage weight by improving satiety and helping you feel fuller longer
  • May reduce the risk of diverticulitis
  • Increase microbial diversity in the gut, supporting overall gut health

How Much Fiber Should I Eat Per Day? 

The American Heart Association recommends eating 25 to 35 grams of fiber daily from food sources, not supplements. However, because the Standard American Diet is often high in low-fiber and processed foods, the average American adult does not meet this recommendation, consuming an average of only 15 grams of fiber daily.

20 High-fiber Foods:

top 20 High Fiber Foods

Add these high-fiber foods to your shopping list today to boost your fiber intake!

  1. Oats: Oats contain both insoluble and soluble fiber. One half-cup serving of oats has 4 grams of dietary fiber. Oats also contain a type of soluble fiber known as beta-glucan, which may help reduce LDL “bad” cholesterol levels and improve blood sugar control. Oats are delicious as oatmeal, overnight oats, in baked recipes, and in the form of oat flour for baking.
  2. Sunflower Seeds: Sunflower seeds are a source of soluble fiber. One quarter-cup serving of sunflower seeds has 3 grams of dietary fiber and 6 grams of protein! Enjoy sunflower seeds on their own, in trail mix, on salads, or on top of yogurt.
  3. Ground Flax Seeds: One tablespoon of ground flaxseeds has 3.5 grams of fiber along with 2 grams of protein! Choose ground flaxseeds or buy them whole and grind them yourself. Ground flaxseeds are easier to digest and absorb, so your body gets all the nutritional benefits from the seeds. Ground flaxseeds are great on oatmeal, in smoothies, or in baked recipes.
  4. Carrots: One cup of chopped carrots has 4.6 grams of fiber. Carrots also contain beta carotene, which is converted to vitamin A to support eye health!
  5. Apricots: One apricot offers 2.1 grams of fiber. Dried apricots are another delicious way to boost fiber intake. Use dried apricots in homemade energy bites, granola, or on top of oatmeal!
  6. Broccoli: Broccoli is a cruciferous vegetable with many health benefits! One cup of raw broccoli has 2.4 grams of fiber. Enjoy broccoli raw or roasted as a side dish, in a stir-fry, in soups, or diced and added to sauces.
  7. Lentils: A half-cup of cooked lentils contains 8 grams of fiber and 9 grams of plant-based protein! Lentils are also a great source of iron. Lentils work well in soups and are a yummy plant-based meat alternative for tacos, spaghetti, and burgers! This is one of the best high-fiber foods you can find.
  8. Avocados: Avocados contain both soluble and insoluble fiber. One serving of avocado, which is a third of the fruit, contains 4.5 grams of fiber. Enjoy a whole avocado, and that’s 13.5 grams of fiber! Avocados are delicious as guacamole, sliced and topped on a salad, as a healthy spread for a sandwich or wrap, added to a smoothie, or even in homemade desserts such as a chocolate avocado pudding!
  9. Sweet Potatoes: One medium sweet potato has 4 grams of fiber, most of which is soluble fiber! Sweet potatoes also contain potassiumB vitamins, and beta carotene, which convert to vitamin A within the body. Sweet potatoes are delicious baked, mashed, as french fries, as well as diced, roasted, and topped on salads!
  10. Black Beans: A half-cup serving of black beans has 7.5 grams of fiber along with 7.6 grams of plant-based protein! Black beans are also a source of iron. Black beans are great in soups, tacos, burgers, burritos, topped on a salad, or served as beans and rice!
  11. Almonds: One 1-ounce serving of almonds—approximately 20 to 24 almonds—contains 3 grams of fiber and 6 grams of protein! Almonds are also rich in the antioxidant vitamin E. Enjoy almonds on their own, in trail mix, on top of oatmeal, yogurt, on top of a salad, and in baked recipes.
  12. Walnuts: One 1-ounce serving of walnuts—about 7 walnuts—contains 1.9 grams of fiber along with 4.3 grams of protein! Walnuts are also rich in Omega-3 fatty acids, which may support brain and heart health.4,5 Enjoy walnuts on their own, topped on oatmeal or yogurt, in trail mix, on a salad, in a smoothie, or in baked recipes.
  13. Quinoa: One cup of cooked quinoa contains 5 grams of fiber and 8 grams of plant-based protein! Quinoa is a naturally gluten-free grain. While quinoa is technically a seed, it is cooked like a grain and often referred to as a grain. Enjoy quinoa as a side dish, in a salad, or as hot breakfast cereal.
  14. Brown Rice: A quarter-cup of dry brown rice has 3 grams of fiber. Rice is also a source of calciumironmanganese, and magnesium. Enjoy rice as a side dish, in soups, as a hot breakfast alternative, or in many lunch or dinner recipes.
  15. Chia Seeds: Just 2 tablespoons of chia seeds contain 9.8 grams of fiber and 4.7 grams of protein! Chia seeds are incredibly nutritious and a source of calcium, iron, magnesium, phosphorus, zinc, vitamin B1, and vitamin B3. Enjoy chia seeds in chia pudding, oatmeal, overnight oats, smoothies, jams, desserts, and baked recipes.
  16. Pumpkin Seeds: A quarter-cup of pumpkin seeds contains 1.7 grams of fiber as well as 8 grams of plant-based protein! Pumpkin seeds are also rich in antioxidants, iron, zinc, and magnesium. Enjoy pumpkin seeds by the handful, in trail mix, on salads, or in baked recipes!
  17. Guava: One small guava fruit has 3 grams of fiber! Guava fruits are also rich in antioxidants, and vitamin C. Guava is delicious as a fresh fruit, topped on yogurt, oatmeal, in cereal, smoothies, desserts, and more!
  18. Strawberries: One cup of strawberries offers 2.9 grams of fiber. Strawberries are a low glycemic food packed with vitamin C. Enjoy strawberries as they are, in smoothies, in baked recipes, and in jams or sauces!
  19. Cauliflower: One cup of chopped raw cauliflower has 2.1 grams of fiber. Cauliflower is also an excellent source of vitamin C, folate (vitamin B9), and vitamin K. Enjoy cauliflower roasted as a side dish, topped on a salad, in mashed potatoes, pizza crust, or diced in tacos, burritos, hamburgers, and more!
  20. Prunes: Prunes are dried plums and a great way to boost fiber intake! A serving of five prunes provides 3 grams of fiber. Prunes are also a good source of vitamin A, vitamin C, vitamin K, iron, magnesium, copper, and vitamin B6! Enjoy prunes as they are, in trail mix, baked recipes, granola, smoothies, or diced and topped on cereal.

5 Easy Ways to Add More Fiber to Your Day

  1. Make a smoothie with fruits and vegetables such as bananas, spinach, berries, ground flax seeds, and your favorite protein powder.
  2. Add spinach to a sandwich.
  3. Dice vegetables such as zucchini, tomatoes, or mushrooms, and add to your favorite pasta sauce.
  4. Add lentils or black beans to your taco meat, homemade burgers, or ground meat for spaghetti night.
  5. Grab a piece of fruit and pair with nuts or seeds for a snack.

One of the easiest ways to boost your daily intake of fiber:  

That is to add more plant-based foods to your plate. Plant-based foods include fruits, vegetables, nuts, seeds, beans, legumes, whole grains, herbs, and spices.

Article source: Megan Roosevelt, RDN









Chinese herbology, along with treatment techniques like point pressure message , is one of the most important of the ancient wellness practice known as Traditional Chinese Medicine (TCM). This holistic tradition, and others from around the world, tap into the power of plants to heal and invigorate the human body.

The Top Ones We use and available for you:

Here you’ll find the following most trusted all-natural herbs commonly used in Traditional Chinese Medicine to boost overall health and wellness. Each has a unique story and delivers its own remarkable benefits, known for millennia and more recently explored by modern science.

There are hundreds of medicinal herbs grown and used all over the world, but consider following Chinese herbs our guide to the greatest hits. These plant-based remedies, developed by practitioners of Traditional Chinese Medicine, can help improve your overall health and well-being in many ways. We’ll walk you through a little background information on each herb, where it comes from, and what it does, plus easy ways to make these natural wonders a part of your everyday routine.

1. Ren Shen (Red Ginseng Root)

Red Ginseng is a leafy plant, native to Asia, whose root has long been known in Traditional Chinese Medicine as a powerful adaptogen – that’s a natural substance that helps the body adapt to stress – with a multitude of health benefits.

And Western holistic medicine agrees. For example, research has shown that ginseng can help improve the body’s ability to process alcohol (which makes it a potent addition to our Indulgence Relief formula). Other interesting studies have demonstrated ginseng’s potential as a “beauty food,” with a covetable ability to help boost levels of collagen in the skin, reducing the visible effects of aging like wrinkles and discoloration, or dark spots.

An individual customized formula harnesses red ginseng root, along with other ingredients like pearl powder and rose hips, for these sought-after properties. This herb is naturally invigorating, with both anti-inflammatory and antioxidant qualities that make it one of the most famous Chinese herbs in use.

2. Dang Shen (Codonopsis Root)

Codonopsis root, though less well-known in the West than ginseng, is one of the most commonly used herbs in the practice of Traditional Chinese Medicine. It promotes whole-body health by supporting digestion and overall energy levels. It is used to improve vitality and a general feeling of brightness and well-being.

One of the many reasons it is so effective used, in addition to the many ailments it treats, is its mildness and gentle effectiveness.

3. Huang Qi (Astragalus Root)

Astragalus is another Asian root that remains largely unfamiliar to Western consumers, but has been used successfully for thousands of years in herbal treatments developed by Traditional Chinese Medicine. This herb in particular is known as an excellent immune system booster. Chemical compounds found in astragalus, studies have shown, can work to alleviate oxidative stress on the body while decreasing inflammation and regulating the immune response at a cellular level.

Astragalus root is thought to work at its highest potential when taken preventatively, and regularly, by those who are in overall good health. A great daily immune system support to fight off year-round symptoms of allergies and illnesses before they become debilitating.

4. Bai Shao (White Peony Root)

You may already know the peony plant for its colorful petals, especially popular as garden-grown beauties and wedding decor, but the peony’s root is where its medicinal properties and health benefits can be found. In Traditional Chinese Medicine, peony root is often used to aid blood circulation, increase energy, and balance mood.

In particular, this herb has historically been used to help with anxiety and depression by inhibiting the reuptake of serotonin (one of the nervous system’s neurotransmitters, or “happy hormones”) in the brain. Improved focus and mental stability are both expected outcomes of a regular regimen of peony root supplementation. These peony root relieves tension and promotes a feeling of comfort.

5. Suan Zao Ren (Jujube Seed)

The jujube fruit, also known as a red date or Chinese date, is a small fruit with a pit at the center. Its seeds have been used medicinally for at least 3,000 years as a remedy for insomnia, and modern studies confirm that this herb works as a natural sedative, helping you to feel like resting when your mind, body, or both can’t seem to slow down on their own.

This fruit, modern science now understands, is rich in compounds called saponins, which have a soothing effect on the nervous system, which regulates the body’s ability to relax (and ultimately drift into slumber). Work with other herbs can provides support for deeper relaxation and better, longer sleep.

6. Wu Wei Zi (Schisandra Berry)

Also known as the “five-flavor fruit” because its berries are said to contain an entire spectrum of salty, sweet, sour, spicy, and bitter tastes, this Asian plant is widely respected in Traditional Chinese Medicine. Schisandra is part of a family of herbs called adaptogens, which help the body to adapt to stressors and ultimately weather life’s physical and emotional challenges.

It’s been used for millennia to fight the symptoms of stress and fatigue, and newer research suggests that schisandra berry may improve endurance in particular by preventing a buildup of acid in the lungs. With the power to ease breathing in this way, schisandra berry may help you exercise longer and even feel physically calmer in the face of anxiety or panic. Its energy-balancing properties make this herb a key to bring you to calmness and sleep well at night.

 7. Jin Yin Hua (Honeysuckle Flower)

Honeysuckle is a beautifully vibrant flowering plant, growing widely across East Asia. It also has a delightfully warm, sweet scent that’s sometimes used in relaxing aromatherapy treatments (or even pleasantly scented cleaning products). But in Traditional Chinese Medicine, its most coveted characteristic is its ability to support the immune system with anti-inflammatory, antibacterial and antiviral effects.

It’s understood to help the body fight off certain ailments, like fevers, sore throats, and even skin rashes. blend with other in harmony herbs accordingly, this unique Chinese herb helps the whole immune system fight back against illness so you can feel better, sooner, and get back to your regular routine.

8. Bai Zhu (Atractylodes Root)

The root of the atractylodes plant, which is part of the sunflower family that grows abundantly in the southeastern part of China, has a long history as one of the most important herbs in Traditional Chinese Medicine. With many medical uses, it’s especially well known for its ability to support metabolism and improve the function of the digestive tract, which is a cornerstone of many customized Chinese herb tea remedies by many TCM practitioners.

This herb also helps the body to process the therapeutic benefits of other herbs, It is an invigorating herb that supports overall mood and well-being by targeting the flow of Qi, TCM's concept of essential energy.

9. Bai Zhi (Fragrant Angelica Root)

This herb is one with quite a range of powers, and as such, has long been used in Chinese herbal medicine – as well as traditional European, particularly Russian, medicine – to tackle multiple symptoms at the same time. To many TCM practitioners, fragrant angelica root’s core use is working to open up the nasal passages. This in turn helps alleviate the discomfort of congestion, cold symptoms, and headaches.

In addition, many patients find that fragrant angelica root reduces related tension in the head, neck, and shoulders, along with all over body aches. You can tapped fragrant angelica root to target breathing and sinus issues sometimes caused by seasonal triggers like pollen and dust.

10. North American Ginseng 

NA Ginseng is an herb that is rich in antioxidants. Research suggests that it may offer benefits for brain health, immune function, blood sugar control, and more.

Tips for Using Chinese Herbs

​Herbal remedies are one of the most important modalities in the ancient Chinese tradition of treating illness – and proactively promoting wellness. The simplest way to use these herbs is as supplements, use them making hot tea or soup to enjoy.

For the dosage, timing and considerations if you are a person takes pills, to maximize the benefits and avoid harmful reaction from the conflict of your current medication, you need to consult a TCM expert. The use of TCM herbs is both art and science, and a licensed practitioner of Chinese medicine can examine symptoms, diagnose conditions, and prescribe the herbs recommended for your needs. Our TMC professionals can help you by email your symptom and current any medicines in use to our office doveglobal888@gmail.com to connect you to one of the TCM doctor who specializes the field best fit your needs.

Make it a habit to observing your body. You'll notice the most improvement when you take above herbs regularly and correctly.

Adding Chinese Herbs to Your Routine Diet Enjoyment is the key for any disease has to back off their attacks from you! Finally, your faith and daily thanks to your body and give all glory to God who created all universe and lives in it!

Other Foods/herbs good to enjoy often visit:



More are coming.



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天冬性寒,味甘厚微苦。 入肺经、肾经,具有养阴清热,润肺滋肾的功效,历来用于阴虚燥咳或潮热盗汗、口干消渴等病症。 据药方选录,天冬被用于治咳嗽、治口干引起的气喘、治吐涎沫而咽燥的肺瘙咳嗽、治肺瘘咳脓血症、治老人大肠燥结不通等等

秋燥来袭,天冬助你养阴清热,润肺滋肾: 文章


【天冬药用价值】抑菌作用 - 体外实验证明,本品对金黄色葡萄球菌、溶血性链球菌、肺炎双球菌、白喉杆菌、炭疽杆菌等有抗菌作用。
抗肿瘤作用 - 体外实验(美蓝法及瓦氏呼吸测定),天门冬对急性淋巴细胞型白血病、












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麦冬不能和什么一起吃?麦冬不能与木耳:如果两者一起食用,容易导致胸闷、恶心等不适症状。再如 二鲫鱼:麦冬性寒,鲫鱼性温,两者药性相反,如果放在一起食用,会降低麦冬的功效,养生保健的作用也会大打折扣。再有 浓茶中含有较多的鞣酸,具有吸附收敛的功效,会与麦冬中的微量元素和有机酸产生化学反应,影响身体吸收麦冬中的营养成份。





来源于: https://www.healthy-food.hk/?attachment_id=2894

其他食用方法: https://www.sohu.com/a/167944507_697787

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Facts about dried Longan:  Rich of Vitamin C, A and essential in anti-oxidants. Rich of minerals of iron, phosphorus, magnesium and potassium.  Iron is about 20 times that of grapes and 15 times that of spinach.

Taste & nature: Sweet delicious tonic fruit used by the Chinese as a blood tonic, to build up energy qi, support the qi to spleen, the heart, skin to look healthy & alive.

How to use:
1. snack 3-5/day rejuvenates the complexion and great natural brain nutrition.
2. 8 -10 dates alone or mix with Chinese Red Dates or plus GoQi in same amount, add 5 cup of water to cook to boiling, then simmer for 10 min. then drop some honey after the temperature down to 80, enjoy as a sweet desert soup or just add red sugar.
3. use one cup or less at your taste to cook Gongji the rice soup, meantime you can add wolfberries or and handful of peanuts with skins. Once ready, enjoy and experience the qi  traveling through your body. A great easy way of rejuvenating.                      *** Small dose but consistent use often brings best benefits.

Longan 4 Longan 3

The delicious powerful brain nutrition dried fruit is available to pre-order to get the freshest ready products to add to your joy of rejuvenating your brain. TXT to: 602.507.9681 or email to: DoveGlobal888@gmail.com

*We are accepting application of regional sales agents. email us DoveGlobal888@gmail.com or TXT to: 602.507.9681

龙眼有很高的滋 补營養价值, 含蛋白質、鉀、鎂、磷、铁在桂圓肉乾內均高, 几乎含有人体所需要的各種营养素. 另含有類胡蘿蔔素、酒石酸、腺嘌呤、膽鹼。所含糖分為多糖(葡萄糖、蔗糖和果糖)是高熱量食品。

中医本草纲目中认为:龙眼可開胃益脾,补虛長智。龙眼 味甘, 能补中益气,养胃健脾,养血壮神,润心肺,生津液,悦颜色,通九窍,助十二经, 补血, 美容

补法1 每日随手食3-5粒  2 体虚或刻意养生壮气可 随需要煲汤喝,配助料效果更好。  助料:花 生果仁 和 或枸杞子                                                 


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Facts about red dates: Rich of Vitamin A, B2 and C, on the top list of all fruits. Fresh dates have Vitamin C of 7-10 times of tangerines, 75 times of apples. Rich of 14 types of vital amino acids to human body, 6 types Organic acids, 36 types of trace elements.

Taste & nature: Mild sweet. Nurturing & rejuvenating.

How to use:
1. snack 3-5/day rejuvenates the complexion and result a longevity!

2. 8 -10 dates alone or mix with GoQi or GoQi plus Longan as complimented products in same amount, add 3 cup of water to cook to boiling, then simmer for 10 min. then add drops of honey when the temperature down below 80, enjoy as a desert soup or like tea, smell its aroma and feel its qi traveling through your body. A great fast easy dish any time when the body feels need the extra energy.Red dates field 2

The amazing Chinese dates and its complimented GoQi and Longan are available to pre-order to add to your enjoyment for a longevity life.               TXT to: 602.507.9681 or email to: DoveGlobal888@gmail.com

*We are accepting application of regional sales agents. email us DoveGlobal888@gmail.com or TXT to: 602.507.9681

红枣: 含有多种丰富的维生素A, B2, C,称得百果之冠。鲜红枣中维生素c的含量较柑橘高7~10倍,为苹果的75倍。红枣中还含有益于健康的化学成分如谷氨本酸、赖氨酸、精氨酸等14种氨基酸,苹果酸、酒后酸等6种有机酸,黄酮类化合物及磷、钾、镁、钙、铁等36种微量元素。

中医认为: 大枣性平味甘, 能补中益气,养胃健脾,养血壮神,润心肺,生津液,悦颜色,通九窍,助十二经,解药毒,调和百药, 补血, 美容。

补法:1 每日随手食3-5粒 2 体虚或刻意养生壮气可 随需要煲汤喝,配助料效果更好。 助料:花 生果 和 或枸杞子.

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Broad Bean also known as Fava Bean. It is said by Chinese medicine doctors that it is one of the best food remedies for healthy heart, bone, brain and organs. We captured the google search main information. You should do your own research. We found broad bean based sauce products are very delicious and precious to heal and enhance our health by using them on our bread and cooked meats or simply add to our salads or as garnish to our main dishes of fish or stakes.broad bean main infoThe delicious Broad Bean based sauce products are available to pre-order to get the freshest ready products to add to your joy of dining. TXT to: 602.507.9681 or email to: DoveGlobal888@gmail.com

*We are accepting application of regional sales agents. email us DoveGlobal888@gmail.com or TXT to: 602.507.9681

broad bean sauce product samples