High Fiber
Diet Plan
A high fiber diet plan consisting of foods high in fiber or by means of a dietary fiber supplement has many benefits. Fiber is a generic name that is used to classify a group of carbohydrates that consist of grains, plants and vegetables in which the body is not capable of fully digesting.
The indigestible part of plant matter, more commonly referred to as dietary fiber plays a vital role in a person’s health, even though it is not absorbed and broken down like other nutrients. It is however responsible for moving toxins as well as food through the digestive system, absorbing water and escorting them out of the body.
Benefits of a High Fiber Diet Plan
There are two types of fiber, insoluble and soluble. Insoluble fiber is what adds bulk to stool. It is used to improve gastrointestinal health and treating a number of conditions such as diarrhea, constipation and irritable bowel syndrome. In the past it was believed that insoluble fiber could decrease a person’s risk of colon cancer, however recent research has shown that there is no significant impact.
Soluble fiber from psyllium seeds has been shown to lower cholesterol and may reduce the risk of heart disease, hyperlipidemia and hypertension. Soluble fiber binds to cholesterol in the intestines preventing the absorption of the cholesterol.
Diets that are high in fiber have also been shown to decrease the risk of Type II diabetes and the risk of developing some forms of cancer.
Fiber and Weight Loss go hand and hand. Foods with fiber are wonderful for filling you up and satisfying your hunger pangs while essentially being low in calories. Fiber is also responsible for helping move food through the digestive system and escorting it on it's way. High fiber food is an excellent choice in helping lose weight or just maintain it.
Fiber Sources
The western way of eating lacks the adequate amount of fiber. Dietary fiber comes from whole foods. The fiber that is sold as a supplement, or that is added to a food is what is known as functional fiber.
The best sources of foods high in fiber are whole foods such as veggies, fruits and grains. Excellent sources of soluble fiber include apples, citrus fruits, strawberries, oatmeal, oat bran, beans, lentils, peas, rice bran and barley.
If you are looking for sources of insoluble fiber add more whole grains, whole wheat breads and cereals, cabbage, beets, cauliflower and carrots to your diet. You can increase the amount of fiber in your diet by taking a supplement or increasing fiber rich foods in your meals.
Here is a list of high fiber foods that will help increase your daily intake.
List of High Fiber Foods Sources
Soluble Fiber
• psyllium seed husk
• vegetables; cabbage, carrots, broccoli, artichokes
• root vegetables; onions, potatoes, sweet potatoes
• citrus fruits and fruit juices; apples, berries, plums and prunes
• barley, oat bran, rye flour
• legumes, beans, soybeans and peas
Insoluble Fiber
• vegetables; green beans, cauliflower, zucchini and celery
• the skins of fruits and vegetables
• fruit pulp
• nuts and seeds
• wheat bran, barley, whole grain foods
Fiber Supplements
If you are taking dietary fiber supplements as part of your high fiber diet plan, make sure that you’re getting fiber that comes from the husk of the psyllium seed. And it’s always a good idea to keep fiber supplements in a cool dry area.
There is not necessarily a recommended daily allowance like there is with other vitamins and minerals. The Institute of Medicine suggests however that adults consume 20-35 grams of fiber daily; most of us only consume about 12-18 grams a day.
There aren’t any side effects to taking fiber other than if you’re getting to much fiber in your diet you may experience feelings of bloating, gas and cramping. Make sure that you are drinking plenty of water each and everyday to avoid these symptoms. There has been the rare occasion where fiber supplements have caused intestinal blockages.
It is important that if you have any health conditions or take prescription medications that you talk with your doctor before starting a high fiber diet plan.
