High Fiber Diets – A Load of Bulk?

There are many benefits for high fiber diets and few, in any, deficiencies. Increased fiber intake is being touted for weight loss and the prevention of disease states. Not to mention that it promotes regular elimination through the digestive tract.

Benefits of High Fiber Diets

Healthy Food
Losing Weight Is Easy with Bistro MD 
www.bistromd.com
Healthy Meals		
Get one FREE week of meals with your 
first eDiets' Deliciously Yours meal 
delivery order 
http://ediets.com
The reported benefits keep piling up, so we’ll review some here:

Prevents and relieves constipation – it is believed that the longer waste stays in your digestive tract, the more chance you have of absorbing toxins and chemicals. These toxins then get in your blood and cause disease.

Aids in Weight Loss Goals - Fiber contains no calories as it can’t be digested. It provides bulk to your meals causing you to eat less. You have to chew fibrous foods more, which takes longer to eat your meals. This gives the stomach time to send a signal to the brain that it is full.

Controls Blood Glucose Levels – these non-digestible fibers slow down the digestion process. This allows nutrients to enter the blood stream slowly. This will keep the fat-storing hormone insulin in check.

Help lower your cholesterol levels – it is believed diets high in fiber act to absorb cholesterol from the liver and excretes it. If the body requires cholesterol it then has to take it from the blood stream, lowering blood cholesterol levels.

Types of Fiber

Soluble Fiber – absorbs water and fluids to form a gel-like substance. Lowers cholesterol and blood sugar levels and helps weight loss. Found in:

Oats
Peas
Beans
Carrots
Psyllium

Insoluble Fiber – increases stool bulk which promotes movement through the digestive system. It helps prevent constipation and loose stools. It is found in:

Whole wheat
Bran
Beans
Nuts
Vegetables

How Much Fiber is Recommended?

Healthy Food
Losing Weight Is Easy with Bistro MD 
www.bistromd.com
Healthy Meals		
Get one FREE week of meals with your 
first eDiets' Deliciously Yours meal 
delivery order 
http://ediets.com
Women should aim for 20 to 25 grams per day.

Men should aim for 30 to 35 grams per day.

For those new to high fiber diets, take care to increase your intake slowly. This will allow your digestive system to adjust and may cause less gas and bloating.

Tips for High Fiber Diets

Diets high in fiber are relatively easy to achieve. Just add a little here and there to reach your targets.

Add wheat bran, ground flaxseed, or quinoa to your breakfast cereals or add to a protein shake. You can also sprinkle a little on your salads as well.

Add nuts and seeds to your cereals, salads, and shakes. A handful at snack time will also do the trick.

Switch to whole grain breads and flour. Processed white bread and flour have much of the fiber stripped from them in manufacturing.

Try using brown rice and whole wheat pasta. They are usually covered in sauces so this shouldn’t be much of a change.

Eat 7 to 10 servings of fruits and vegetables per day. The most nutritious part of high fiber diets.

Add beans, lentils, and peas to soups, salads, sauces, and stews.

Well, there you go all of the pros and no cons to high fiber diets. Making small permanent changes is the key to long term health.

"Learn More About Diets High In Fiber Here"


footer for High Fiber Diets page