What Are The Benefits Of A High Fiber Diet?
Having a high fiber diet is essential for maintaining a healthy lifestyle. A high fiber diet plan contributes to weight loss, balancing sugar level in the blood, and improving your digestion.
5 Signs that You Need High Fiber Diet
1. You suffer from constipation or bloating.
High fiber foods can add water to your stool making it softer and easier to pass. Insoluble fiber also adds bulk to your stool, reducing the feeling of constipation.
2. You feel that you’re always hungry.
If you would notice, vegetables take longer time to chew than a chocolate cake. As a result, your brain receives a signal that you are already full. Slow chewing also improves digestion and nutrients absorption.
3. You’re gaining weight.
Because you don’t feel full when you eat empty calories like junk food, you will eat more. The same is true when you eat sweet foods. Sugar is actually addictive and its only benefit is wanting sugar more and more.
4. Your cholesterol and blood pressure is high.
There are numerous studies how high fiber diet can lower down cholesterol, specifically, triglycerides. Triglycerides can build up to the arteries and can cause heart attack or stroke. Fiber binds with the cholesterol so they can be excreted from your body.
5. You always feel tired.
Lack of fiber can make you feel weak and tired. Fibers have nutrients to boost your energy.
How much fiber per day do I need?
For men, a high fiber diet should have 30 to 38 grams each day. For women, it should be 25 grams for ages 18 to 50 years old. But for older women (51 and above), 21 grams is recommended. If you are on a 1200 calorie diet or lower, you should have 14 grams of fiber.
High Fiber Foods to include in your High Fiber Diet Plan
Check the list of high fiber foods to include in your next trip to the grocery:
1. Top High Fiber Fruits
|Fruit||Serving||Fiber (grams per serving)|
|Prunes (dried)||10 prunes||6.0|
|Raisins (seedless)||2/3 cup||4.0|
|Blueberries (raw)||1 cup||4.0|
|Apple w/skin||1 medium||3.7|
2. Top High Fiber Vegetables
|Vegetables||Serving||Fiber (grams per serving)|
|Pinto beans, boiled||1 cup||14.7|
|Baked beans||1 cup||14.0|
|Lima beans, boiled||1 cup||13.2|
|Artichoke, boiled||1 medium||6.2|
|Potato, baked w/ skin||1 medium||5.0|
|Pumpkin, canned||½ cup||5.0|
3. Top High Fiber Cereals
|Cereals||Serving||Fiber (grams per serving)|
|Fiber One, General Mills||½ cup||13.0|
|Bran Buds, Kellogg’s||1/3 cup||12.0|
|All-Bran, Kellogg’s||½ cup||10.0|
|Raisin bran, Kellogg’s||1 cup||8.2|
|Quaker Shredded Wheat||3 biscuits||7.3|
|Cracklin’ Oat Bran, Kellogg’s||¾ cup||5.6|
4. Top High Fiber Diet Grains/Bread
|Grains/Bread||Serving||Fiber (grams per serving)|
|Seven grain, Bran’ola||1 slice||3.0|
|Italian, Bakery Light||1 slice||2.5|
|Wheat, Bakery Light||1 slice||2.5|
5. Top High Fiber Pasta
|Pasta||Serving||Fiber (grams per serving)|
|Spaghetti, whole wheat||1 cup||6.3|
|Macaroni, whole wheat||1 cup||4.0|
|Brown rice, long grain||1 cup||3.5|
We hope this high fiber diet guide help you achieve a healthier you. Check out more health tips here.