Fiber usually comes from plants, bushes, vines, and trees. Fiber is an essential component derived from plants therefore consumed by means of fruits, vegetables or grains. There are different types of fiber among them 3 most important are insoluble fiber, soluble fiber, and prebiotic soluble fiber. Due to many health benefits of high fiber diet, mostly they are consumed on a regular basis in a stipulated amount so as to derive most benefits from it.
A standard diet plan contains lots of vegetables and fruits. Such that whole grains and beans offer a great amount of fiber content. this diet permits you to enjoy a much different diet menu while still maintain the high fiber.
But how good is a high fiber diet for the body?
- It regulates bowel activity in the body
- It maintains cholesterol and reduces triglycerides
- It prevents colon polyps and cancer
- It stimulates colon wall integrity
- It maintains blood sugar level
- It helps in reducing weight
- It assists in growing good bacteria and the function of the colon
Filling up on high fiber diet menu is never a bad idea. Indeed fiber is the most important nutrient and essential part of any well-rounded diet. This diet maintains a proper digestive system as well as keeps the blood sugar levels at normal. A high fiber diet menu promotes healthy heart and satiety but having a lot of nutriants in your daily diet isn’t necessary.
A recommended daily intake of proper fiber in food is needed and the best way to ensure that you are getting the right amount of fiber through this menu. There is almost 36 types of foods that you can include in a diet menu in no time. There are quite a tasty ways through which you can prepare the diet.
Tips for befitting high fiber diet
The idea of adding more high fiber diet to your meals and snacks helps you in several ways.
Jump start your day – choose a high fiber diet for breakfast for more than 5 grams of fiber serving. You can try whole grain fiber and use it with a few teaspoons of unprocessed wheat bran with your most favorite cereal.
Switch to whole grain – There are several high fiber diet benefits associated with the grains and whole grains. Such as bread or list of whole wheat, wheat flour used with whole grain as a first ingredient to have at least 2 grams of dietary fiber as a serving.
Bulk up baked goods – You can even substitute whole grain flour when baking or add some bran cereal crushed into it, unprocessed wheat or used with uncooked oatmeal to muffins as well as cakes and cookies.
Lean on Legumes – If you have not tried beans, peas and lentils than you are missing out the high fiber diet benefit the most. Use some kidney beans to canned soup with a green salad and serve with fresh veggies.
Make snack count – Fresh fruits, raw vegetables have high fiber diet benefits and among all, they are the best choices. A handful of nuts or dried fruits that contains high fiber can be good for your health too.
Benefits can be made enticing by adding too more fiber but “more” can promote intestinal gas, abdominal bloating and cramping. this diet is used gradually over a period of time which helps the natural bacteria in the digestive system to adjust to the changes.
While in this diet consuming lots of fluids becomes extremely necessary. Fiber works when it absorbs water, thus making the stool soft and bulky.
Considering a high protein high fiber diet with fiber-rich foods including fruits, veggies and whole grains along with some lean proteins such as tofu, eggs, and poultry are some delicious dishes you can trip on.
Thanks to the diet that provides nutrients and low-calorie count food items shown below.
Step 1 Start with freshly squeezed green veggies and fruits along with protein grain and milk. For added flavor, dried fruits and nuts make a delicious breakfast or dessert. You can even pair an omelet with a side of cottage cheese and freshly prepared fruits as a cantaloupe.
Step 2 Enjoy rich fiber content with a high-fiber diet at lunch with a cup of lentil soup. As well as protein packed with grains, cheese, and tomatoes for a heartier flavor. You can try some brown rice and switch to buckwheat in alternative days. Stewed tomatoes roasted with asparagus with turkey burgers and smoked salmon are a good choice.
Step 3 Try some stir fry for dinner preferably a protein-packed whole grain, red and orange bell peppers some apples and snap peas. If require chicken prepare your chicken breast with hearty dried fruits, apricots, pears along with raisins. Fishes are get stored for protein when topped with raspberry includes vegetables and fruits in it.
Step 4 In afternoon snack apples and nut butter are considered a unique treat that will keep the taste buds happy. By having a mix of an easy way for protein-rich pumpkin and seeds with almonds and dried bananas, dates topped with protein-rich Greek yogurt.
Too much of high protein high fiber diet may lead to gas, diarrhea, abdominal discomfort, constipation and bloating that results in the inability to absorb nutrients from foods. Low-fat high fiber diet having lots of benefits but equally cause problems with mood changes with increasing the carving for more carb-rich foods. Diet also leads to loss of calcium in bones. Before starting this diet be sure to talk to the doctor if it contains a low carb, then a high fiber diet is just right for you.