Diets With High Fiber

Dietary fiber is an essential nutrient, necessary for a well-balanced diet plan. Fiber is the indigestible part of plant foods; it remains intact and passes through the digestion system for elimination. It assists in preventing digestive upsets and may decrease the risks of heart disease and obesity. Include fibrous foods in your daily diet for overall wellness.

Insoluble Fiber

There are two types of fiber: insoluble and soluble. Insoluble fiber aids in decreasing constipation, bloating and flatulence from undigested food remaining in the digestive tract. This type of fiber does not dissolve in water; rather, it adds bulk to stools and stimulates movement of materials through the intestines. Foods high in insoluble fiber include whole-grain breads, bran, a variety of vegetables including dark leafy greens, nuts and seeds.

Soluble Fiber

Unlike insoluble fiber, soluble fiber dissolves in water and creates a gel-like substance in the small intestine. It may help decrease LDL, or "bad," cholesterol levels in the blood, which can lead to plaque build-up in the arteries and the risk of heart disease, according to MayoClinic.com. Foods high in soluble fiber include oats, fruits such as oranges and nectarines, apples, pears, beans, peas and psyllium.

Assists Weight-Loss

Diets high in fiber may help you lose weight and maintain weight-loss efforts. Soluble fiber helps slow the digestive system, which increases satiety levels, preventing hunger cravings or over-eating. Fiber also slows down the absorption of sugar in the body, which stabilizes blood sugar levels. High-fiber foods are also less energy-dense, meaning you can eat a higher volume of a food for less calories. A plate full of vegetables, including broccoli and carrots, will fill you up quicker than a small fast-food hamburger, but with far fewer calories and fat.

Gradual Introduction

You should add fiber into your diet gradually. Although fiber helps relieve common digestive ailments such as constipation, it may contribute to blocking up the digestive tract if you eat large amounts of it suddenly. Slowly incorporate fibrous foods into your diet by adding a few new foods every few days and see how your body responds. Space out fruits, vegetables and grains throughout your day as well. Furthermore, it is imperative to increase fluid intake with fibrous foods as water aids in moving food and materials through the digestive tract for elimination.