High Fiber Diet

Most nutritionists and doctors advocate the incorporation of a high fiber diet for good health. This is because dietary fiber, which mainly occurs in whole grains, legumes, vegetables, and fruits, helps in clearing the digestive system, thus preventing or relieving constipation. According to studies, it has been found that those who have a high fiber diet tend to eliminate waste in just a third of the time compared to those who do not. Apart from helping in digestion, a high fiber diet can also help in lowering the risk of heart disease, weight loss, diabetes, digestive conditions like diverticulosis, irritable bowel syndrome, and hemorrhoids, and colorectal cancer.

So, how does Dietary Fiber work in a High Fiber Diet?

Also referred to as bulk or roughage, dietary fiber is basically the parts of plants that cannot be absorbed or digested by the body. Examples of dietary fibers are: cellulose, lignins, hemicellulose, pectins, polysaccharides, mucilages, and gums. These basically pass through the digestive system practically unchanged. Dietary fiber is usually categorized into two types: soluble fiber, those that dissolve in water; and insoluble fiber, those that do not.

Soluble Fiber: After dissolving in water, it forms into a material that is gel-like. It helps in lowering blood glucose levels and cholesterol. Foods that are high in soluble fiber are: barley, psyllium, carrots, citrus fruits, apples, beans, and peas.

Insoluble Fiber: This increases the bulk of stool and helps the passage of food through the digestive system. Hence, it is particularly beneficial for people experiencing irregular stools or constipation. Foods that are high in insoluble fiber are: nuts, wheat bran, whole-wheat flour, and various vegetables.

Each of these types of fibers occurs in different amounts in different types of plant foods. Therefore, it is important to include a wide variety of foods high in fiber in your high fiber diet in order to get most health benefits.

What are the High Fiber Foods to Include in a High Fiber Diet?

Here are some of the best high fiber foods that can be included in a high fiber diet:

Grains: Whole grains like brown rice, barley, and corn; cooked cereal like oat bran; breads, muffins, bagels, and buns made of whole grain; whole wheat shreddies, corn bran, bran buds, and bran flakes; pastas made of whole wheat.

Vegetables: Spinach, broccoli, cabbage, carrots, green peas, swiss chard, and various other leafy vegetables. Plus, dried peas, kidney beans, black eyed beans, lima beans, lentils and chick peas.

Fruits: Pear, apple, kiwi, avocado, mango, banana, oranges; berries like strawberries, raspberries, blueberries, and blackberries; dried fruits like raisins, prunes, dates, and apricots.

Seeds and Nuts: Almonds, walnuts, cashew, macadamia nuts, sesame seeds, pumpkin seeds, whole flaxseed, soynuts, and so on.

While a high fiber diet is generally healthy, however, it is important not to add too much fiber too fast, for this can result in abdominal cramping and bloating, and intestinal gas. Therefore, take care to gradually increase the fiber in your diet over a few weeks. This helps the natural bacteria that exist in the digestive system to adapt to the dietary change. Plus, along with the increased fiber, you also need to drink lots of water. When fiber absorbs water, it makes the stool bulky and soft. If water is not consumed in enough quantity, it could cause constipation.