While walking down the grocery store, you must have observed that the markets are flooded with additional choices of diet foods from food companies. There are low protein, low fat, low sodium, and high fiber foods creating a buzz in the market. Because of increased awareness of health concerns, people are switching to healthy diets. Among these, one of the simplest and effective diet plans is high fiber diet plan. Fiber is a component of the food that cannot be digested, as these are insoluble. They help in cleaning the digestive system. Diets high in fiber can prevent and even heal certain disorders of the digestive system. People who eat high fiber diet tend to eliminate waste in about one-third of time when compared to others. High fiber diets can help control raised cholesterol level and treat diabetes. Fibers help in easing the digestion process by pushing the food along the digestive tract. Most of the plant-based food contains some fiber while, animal based food and their products do not contain any fiber. Whole grains, fresh fruits, vegetables, should be included in the diet as they are not only a vital source of vitamins and minerals but also high in fiber. High fiber diet should be complemented by drinking lots of water, at least 8 glasses per day. Fiber rich diets should be introduced slowly as the body will take time to get accustomed to the new diet regime. A high fiber diet should be done in moderation as excess fibers might cause bloating and cramps. Read the lines below to know fiber rich diet plan.
High Fiber Diet
A diet rich in fiber will not only help you reduce those extra flab around but also improve your overall health. They keep the hunger pangs away; maintain the digestive system in order, are high in calorie, and also act as deterrent to many diseases.
The Importance Of Fiber
- A diet rich in fiber results in reduced risks of diseases, such as colon cancer, diabetes, and diverticulitis.
- It helps in good digestion.
- Helps in reducing constipation.
- Eases painful hemorrhoids.
- Stabilizes blood sugars.
A High Fiber Diet Plan
- High fiber foods get digested slowly keeping you feeling full for longer period.
- These foods mostly are whole foods and hence are devoid of any additives, sugars, and fats.
- Include new varieties of yogurt with added fiber.
- Switch to high fiber cereals.
- The skin of the fruit and vegetables contain essential fiber and nutrients. Eat the edible skins and peels of vegetables and fruits.
Daily Intake Of Foods Rich In High Fiber
- 1.5 cups vegetables
- Handful of nuts and seeds
- 1.5 cups fruits
- 1 cup beans and lentils
- 5 oz whole grains
- 2 cups milk
- 4 tsp oil
A high fiber diet would include at least 25 grams of fiber in your everyday diet. Here is the list of high fiber foods that will help you complete your fiber requirement.
High Fiber Foods
High Fiber Vegetables
High Fiber Fruits
- Dried fruits
High Fiber Cereals
High Fiber Beans
- Lima Beans
- Kidney Beans
Vegetarian’s High Fiber Diet
Cereals, fruits with low fat milk, or a portion of fresh fruit.
Fresh fruits, whole grain sandwich with spinach, nutty coleslaw, juice.
Mixed vegetable green salad with dressing, baked potato, and calorie free drinks.
Non Vegetarian High Fiber Diet
A portion of fresh fruit, cereal or fruit mix with low fat milk.
Whole-wheat sandwich with tuna salad, whole-wheat crackers, fresh fruits, and calorie free beverages.
Grilled chicken breast or beef and pepper, rice, and fresh fruits.
Side Effects Of High Fiber Diet Plan
- Eating large amounts of fiber can cause bloating, abdominal cramping, and intestinal gases.
- Too much fiber can hamper the absorption of minerals like zinc, calcium, iron, and magnesium. The recommended amount of the fiber is 25 to 35 grams per day for older children and adults.
- Include fiber diet steadily over two weeks and drink plenty of fluids to help push the fiber through the digestive system. Drink at least 8 glass of water per day.