High Fiber Diet

Dietary fiber is the component of plant foods that you are not able to digest. Fiber moves through the body without being absorbed into your bloodstream, but on the way it provides important health benefits. There are two main types of fiber. Soluble fiber helps control substances such as sugar and cholesterol when they are absorbed into your body. Insoluble fiber helps maintain the health of your stomach and intestinal tract. A high-fiber diet contains plenty of foods that supply both soluble and insoluble fiber.

Recommendations

The daily fiber recommendation for women is approximately 25 g and for men is 38 g, or 14 g of fiber for every 1,000 calories consumed, according to the 2010 Dietary Guidelines for Americans. These amounts are considered adequate intakes. A healthy, high-fiber diet contains at least these amounts of total fiber and a combination of foods that provide both soluble and insoluble fiber.

High-Fiber Foods

A diet that is naturally high in fiber is a plant-based diet that includes plenty of whole-grain foods, vegetables, fruits and legumes such as beans and lentils. Cooked dried beans supply between 6.1 and 9.6 g of total fiber in a 1/2-cup serving. A whole-wheat English muffin supplies 4.4 g of fiber. A 1/2-cup serving of mixed cooked vegetables supplies 4 g of fiber. A medium baked sweet potato with skin supplies 3.8 g of fiber. A small apple with skin provides 3.6 g of fiber. A 1/2-cup serving of cooked greens, such as spinach and collards, provides 2.5 to 3.5 g of fiber. One small oat bran muffin supplies 3 g of fiber. These are a few examples of the types of foods that make up a high-fiber diet.

Benefits

Insoluble fiber helps maintain gastrointestinal health by moving food through your digestive tract at a normal rate and preventing constipation. It is found in greatest amounts in wheat, wheat bran, nuts and most vegetables. Soluble fiber helps lower blood cholesterol and control blood sugar levels. It is found in greatest amounts in oats, peas, beans, barley, apples, oranges and other citrus fruits. A study published in a February 2011 issue of "Archives of Internal Medicine" also concluded that dietary fiber, especially fiber from grains, may provide significant health benefits and reduce your risk of dying from heart, lung or infectious diseases.

Side Effects

The potential side effects of a high-fiber diet include intestinal gas, abdominal cramps and bloating. Too much fiber at one time can also cause diarrhea. To prevent side effects, gradually increase the amount of fiber in your diet and drink plenty of fluids along with high-fiber meals and throughout each day. This will help your body get used to a high-fiber diet over time.