High Fiber Diet: Essential To Get lean And Healthy

High fiber diet offers many health benefits.

You must eat more fiber to be healthy.  Let me give you some reasons to believe why a high fiber diet is so good for your health.

Dietary fiber is found mainly in:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes 
  • Nuts and seeds

Fiber can relieve constipation, but fiber also promote weight loss,  lower your risk of diabetes and heart disease.

It is very easy to select tasty foods that provide fiber such as:

  • Hemp bread
  • Sami crackers
  • Sami bread
  • Flax seeds
  • Chia seeds
  • Gourmet pasta
  • Rasberries
  • Etc.

What is dietary fiber?

Soluble fiber dissolve in water, unlike  insoluble fiber that do not dissolve.  It includes all parts of plant foods that your body can’t digest.

Unlike  fats, proteins or carbohydrates  which your body breaks down and absorbs. Because  fiber isn’t digested by your body, it passes relatively intact through your stomach, small intestine, colon and out of your boy.

Fiber has very important roles for your health. health.

  • Insoluble fiber.  It can help for the bowel movement by  increasing stool bulk.  Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
  • Soluble fiber.   It can help lower bad cholesterol and blood sugar levels. You can find this type of fiber by eating  oatmeal, peas, beans, apples, citrus fruits, carrots, barley.

To get optimal health benefit, try to eat a variety of high-fiber foods.

Benefits of a high-fiber diet

  • Normalizes bowel movements.  High  fiber diet increases the weight and size of your stool and softens it. It reduce constipation and the risk of  hemorrhoids.  It  mayalso provides relief from irritable bowel syndrome. Researchers believe that it  may prevent colon cancer.
  • Lowers blood cholesterol levels.Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
  • Helps control insulin spike. Soluble fiber, reduce the absorption of sugar, which  can help improve blood sugar levels.  A high fiber may reduce the risk of developing type 2 diabetes.
  • Promotes weight loss. With a  high-fiber diet you’re less likely to binge.  Also, high-fiber foods tend to make you feel full for a greater amount of time. And high-fiber diets also tend to have fewer calories for the same volume of food.
  • May prevent some cancers.  Evidence that dietary fiber reduces cancer is mixed,  some studies show benefit, some show nothing and some suggest increased risk. 

How much fiber do you need?

According to the National Academy of Sciences Institute of Medicine, this is the daily recommendations for adult is between 21 grams and 38 grams, depends of your age and gender.

Of course, as a personal trainer and nutrition consultant, I think it is ridiculous, and if you eat only whole foods, you will reach easily 40-50 grams a day.

Refined and processed foods are very low in fiber content.

Whole foods rather than fiber supplements are generally better. Fiber supplements  don’t provide lignans, vitamins, minerals and other beneficial nutrients that high-fiber foods do. 

For more information, you can email me. I work in Palm Beach, West Palm Beach and Palm Beach Gardens area.

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