A vegetarian diet is plant-based, meaning it is comprised of fruits, vegetables, nuts, seeds, grains, beans and legumes. An individual may choose a vegetarian lifestyle to be healthier, or to accommodate religious, cultural or ethical beliefs. A balanced vegetarian diet has many health benefits, such as being high in dietary fiber.
Types
There are different types of vegetarians, such as lacto, lacto-ovo, semi-vegetarian and vegan. A lacto vegetarian consumes dairy products, while lacto-ovo vegetarians include dairy and eggs. A semi-vegetarian will occasionally consume poultry or fish. Vegans exclude all animal products from their diet and lifestyle. Any type of vegetarian diet is high in fiber, as long as you eat plenty of whole grains, produce, nuts, seeds, beans and legumes throughout the day.
Benefits
Fiber, also referred to as roughage, helps with regularity of the bowels, reduces the risk of diabetes and heart disease and stabilizes blood sugars. It also promotes a feeling of fullness, which may help an individual reduce overall calories in his diet, resulting in weight loss or maintaining a healthy weight. A high-fiber vegetarian diet also provides many different types of vitamins, minerals and phytochemicals. This combination may help prevent certain types of cancer.
High Fiber Vegetarian Foods
A vegetarian diet can easily provide the recommended amount of dietary fiber, since this is found in whole grains, fruits, vegetables, nuts, seeds, beans and legumes. The American Heart Association recommends that adults consume at least 25 grams of dietary fiber daily. Review the nutrition fact panel on packaged foods to determine serving size and amount of dietary fiber. Breads and cereals made with 100-percent whole grains typically contain at least 3 grams of fiber per serving. Beans and lentils, dried or canned, are packed with dietary fiber, with approximately 8 grams per 1/2-cup serving. Canned fruits and vegetables generally contain less fiber compared to fresh or frozen varieties.
Nutritional Considerations
Balance and variety are keys to a healthy, high-fiber vegetarian diet. Nutrients that may be compromised include protein, calcium, iron, zinc, and vitamin B12. Plant-based protein sources include soy products, nuts, seeds, beans and legumes. Calcium is found in dark green leafy vegetables and fortified foods like cereals, breads, soy products and juices. Turnip greens, whole grains, some dried fruits, kidney beans and fortified cereals contain iron. Zinc is found in beans, wheat germs and fortified cereals. Vitamin B12 is found in nutritional yeast and fortified in foods items such as breakfast cereals and soy beverages. Depending on dietary preferences, milk products also contain protein, calcium, zinc and vitamin B12. Eggs are a good source of protein and also contain vitamin B12.
Considerations
If you have questions or concerns regarding a high-fiber vegetarian diet, seek advice from a knowledgeable physician or registered dietitian. Do not begin any new diet without such a consultation.
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