Foods High in Fiber: High Fiber Diet is Healthy Diet

 

As per various research studies, high fiber diet has several health benefits. Primarily consuming foods high in dietary fiber can help reduce the risk of developing cardiac disorders, help in the management of diabetes and also reduces the risk of stroke. Further, consuming a fiber rich foods help in improving a host of gastro-intestinal disorders, which include constipation, diarrhea, hemorrhoids and indigestion. Role of fiber rich foods in weight loss is also pronounced. This article is about benefits of a high fiber diet on overall health.

What is High Fiber Diet? Healthy Diet Foods

Dietary fiber refers to bulk or roughage which comprises of insoluble fiber, cellulose, soluble fiber, inositol, fructo-oligosaccharides and lignans. These elements are usually found in plant foods and can’t be broken down by the digestive system of the body. Dietary fiber often passes through the body without being digested and plays a crucial role in maintaining overall health. As per Mayo Clinic, a diet high in fiber is considered beneficial for general health and should be an integral part of healthy diet practices.

Fiber Rich Foods Enhances Digestion: Best Diet for Indigestion


A fiber rich diet to
treat constipation



Fiber makes certain that the food that has been consumed, is discharged little by little, gradually, from the stomach into the colon. This ensures that the serum glucose level rises slowly and no spiking occurs. Thus, fiber rich foods are of great assistance to diabetics. Also, better digestion promises better absorption of the essential nutrients, thereby, promoting overall health and well being. In addition dietary fiber is important to have a healthy and optimal equilibrium between the beneficial bacterial colonies and the harmful, disease - producing bacteria within the gut. And, this is what dietary fiber achieves. Fiber boosts the synthesis of the short-chain type of fatty acids, that help reduce the intestinal pH and create a friendly environ for the beneficial bacteria.

High Dietary Fiber to Treat Constipation: Healthy Diet for Gastrointestinal Health
Insoluble dietary fiber has a strong water - retaining property and this makes the stool softer and bulkier. A heavier stool moves effortlessly through the bowel, and is quickly and without any trouble excreted from the colon.
More over, a soft and bulky stool requires lesser straining. Thus, fiber prevents the incidence of hemorrhoids / piles, directly related to straining during defecation. What‘s more, the passage time of the feces from the intestine out, is drastically cut down.
The stools pass easily and promptly out from the intestine, without any accumulation. When old fecal matter and toxic wastes accumulate in the bowel for long periods of time, the individual is subjected to cancer - producing compounds, like nitrosamines, within the colon. Quick passage diminishes the risk of developing colo-rectal cancer appreciably.

Fiber Rich Diet helps in
Optimum Weight Management

High Fiber Foods for Weight Loss: Healthy Diet for Optimum Weight Management
The serum cholesterol level is kept in check by the soluble dietary fiber. Fiber increases the fecal excretion of cholesterol, and prevents the liver from over-producing it. Lowered cholesterol level keeps cardio-vascular diseases at bay. Fiber helps get rid of superfluous and unwanted weight by - bringing on quick satiety, regulating the blood glucose level, decelerating the eating process and assisting in the elimination of built up toxins and debris from the colon. Fiber is considered highly beneficial for weight loss.

Foods Rich in Fiber: Dietary Sources of Fiber
Whole cereals, oat bran, prunes, wheat bran, pulses, sea weeds, guar gum, flax seeds, vegetables and fruits are brilliant sources of dietary fiber. Incorporating these foods in to the daily diet will produce extensive and remarkable health benefits.