1. A High-Fiber Diet isn't Just for Rabbits
A high-fiber diet is one that contains lots of roughage. Essentially, fiber is any plant food that your body doesn't absorb or digest. You eat it, then it goes through your stomach, small intestine and colon unchanged, more or less. And then, well, you know the rest. Understanding the different types of fibers, their health benefits and the foods that contain them will make changing over to a high-fiber diet easier.
2. To Dissolve in Water or Not to Dissolve
Fiber comes in two types. Soluble fiber is that which dissolves in water, and insoluble fiber does not. Soluble fiber may aid in lowering bad cholesterol (LDL) and glucose levels in the blood. Foods high in soluble fiber are beans, peas, carrots, apples, citrus fruits, oats, barley and psyllium. Insoluble fiber helps keep things moving along and prevents constipation. Foods high in insoluble fiber are whole-wheat foods, such as flour and wheat bran. Many vegetables and nuts are also high in insoluble fiber.
3. Why Your Doctor Pushes a High-Fiber Diet
High-fiber diets do more than possibly lower cholesterol and glucose or prevent constipation. Adding fiber can also help people whose stool is too watery. Regularity and normal bowel movements can stave off other health problems, such as hemorrhoids and irritable bowel syndrome. Soluble fiber, in particular, may help prevent type 2 diabetes. High-fiber diets can help you lose weight in a few ways. It takes longer to chew, which allows your body time to let you know you're full. Because of the bulk in high-fiber foods, you stay satisfied longer, too. Also, foods high in fiber have fewer calories for the same volume of food. Finally, a high-fiber diet may reduce the risk of colon cancer.
4. Add a Little of This and a Little of That
A high-fiber diet plan doesn't really take much change. Eat cereals in the morning that are high in oats or whole-grain, and add some fruit to it, too. Many cereals have 5 grams of fiber per serving. You can also sprinkle nuts onto your salads or add beans. Leave the skins on your fruits and vegetables. For snacks, add whole-grain crackers, low-fat popcorn, fruit or raw vegetables. Change to a high-fiber diet gradually. Doing so quickly can make you gassy. Food high in fiber is better than a fiber supplement, but some people may still benefit from a supplement. Talk to your doctor about what is best for you.
5. Good Foods for a High-Fiber Diet
The fruits with the highest content of fiber per serving are pears, apples and raspberries. On the vegetable side, the best choices are split peas, broccoli and green beans. Don't forget the red kidney beans either. Oat bran muffins, whole-wheat pasta or bread, popcorn, brown rice and oatmeal also contain plenty of fiber.
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