Welcome to High Fiber Diet

There are many health benefits for a high fiber diet. It is known to reduce the risks of heart disease, strokes and type 2 diabetes. Dietary fiber unlike other foods such as protein, carbohydrates and fats are not absorbed into the body. It passes through the intestines modulating digestion  and finally passes out from the body. This keeps you regular and boosts your colon health. There are two types of dietary fibers. One is soluble and the other insoluble. Soluble dissolves in water to form a gel like substance and can help lower blood cholesterol and glucose levels. Examples for which are oats, peas, beans, apples, citrus fruits, carrots, and barley. Insoluble fiber does not dissolve in water and promotes the movement of material through your digestive system. Examples are wheat bran, grains and nut.

Some of the benefits of a high fiber diet are that it reduces cholesterol levels as the soluble fiber, beta glucan binds to bile acids that contain cholesterol and it gets eliminated before the cholesterol can do any damage. It lowers the LDL, the bad cholesterol, It also helps to lessen heart disease risks by reducing the absorption of cholesterol into the bloodstream. Fiber foods controls blood sugar as it slows down the absorption of sugar and thereby improves blood sugar levels. Fiber foods also gives a "full" feeling and are also less calorie dense. Finally it also helps prevent constipation, it adds bulk to the stool. Softens and expands the stool volume which makes it easier for it to pass through the intestine and speeds up the fecal transit and elimination.

Some of the fiber rich foods are :

Legumes, pluses such as soyabeans, lentils and chickpeas. One cup of these can provide you with around 17grams of fiber. There are very good recipes when it comes to soups with legumes. Make soups with a mixture of these different pulses with a garnishing of your choice. It makes a very nutritious and delicious meal.

Whole grains such as wheat bran, brown rice, oats and barley. They are good to be served for breakfast with a mixture of fruits of your choice. A quarter cup of which provides you with almost six grams of  fiber.

Nuts and  seeds are yet another option for you to get your daily fiber, from 28 grams of which you can approximately get 6 to 8 grams of fiber. Seeds and nuts can be used as snacks also and can be used to munch in between meals.

Fruits and vegetables also provides you with necessary fiber. Berries are all rich in fiber. One cup of berries can give you 4-8 grams of fiber depending on the fruit size. When it comes to vegetables, onions, cauliflower, broccoli, sweet corn, carrot, spinach, kale, beet greens, collard, potatoes with skin, green beans, brussel sprouts, artichokes, zucchini, cabbage and celery are good sources from which you can get around 2-8grams.