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.

Diabetes Diet Plans: Effective Diabetic Meals to Manage Hyperglycemia

With estimates of rising prevalence of diabetes across the globe, there is a need for new strategies and approaches to manage diabetes efficiently. Correct diet plays a vital role in the management and control of diabetes. Diabetic Diet Plan would vary depending upon the age, sex and weight of an individual; however there are certain basic considerations that can be beneficial in the management of diabetes. Further, a well designed diabetic diet can also be beneficial in controlling elevated blood pressure and high cholesterol levels in the blood. Here are some effective diet strategies to control blood sugar levels.

Diabetes Mellitus refers to a chronic metabolic disorder which is associated with elevated levels of blood sugar and is often associated with glucose excretion in urine. Diabetes is associated with higher risk of several complications which include kidney disorders, cardiovascular disorders, ophthalmological disorders, etc.  

Diabetic Diet Plans: Managing Hyperglycemia Naturally



Fresh Fruits are very good
for manaing Hyperglycemia



Dietary changes can help in drastically reduce elevated blood sugar levels and also prevents sudden spiking or fluctuations in the blood sugar levels. The following are tips that are beneficial in the management of hyperglycemia and avert the grave complications associated with diabetes.


• The most important aspect of diabetes management is to consume foods that are lower in glycemic index. Consuming such foods can help prevent sudden spiking of serum sugar levels and also prevents episodes of hypoglycemia. Ideally an individual should stay away from foods that are high in glycemic index.

• It is recommended to consume foods like kidney beans, prunes, preaches, oat, bran, soy, lima beans, lentils, broccoli, parsley, asparagus, cauliflower, cucumber, spinach and tomatoes. These foods have a low glycemic index and also are loaded with dietary fiber which plays a crucial role in enhancing insulin sensitivity and management of hyperglycemia
• Include raw foods in your diet. Fresh fruits and fresh vegetables plays a pivotal role in a diabetic diet plan.
• It should be remembered that individuals with diabetes are prone to sudden drop in blood sugar levels and hence it is advised to carry biscuits, candies or any form of sweets in cases of sudden emergency.

Managing Hyperglycemia Naturally: Effective Diet Strategies for Diabetics



Whilst including good foods in your diet, it is also important to avoid certain foods that can be detrimental to your overall health status. Here are certain foods that should be avoided especially to control hyperglycemia from setting in,





Avoiding Trans Fats is
important
to control diabetes


• Limit the intake of saturated fats and Trans Fat in your diet. Eliminate all canned foods, processed foods in your diet
• Avoid heavy meals. It is recommended to consume 6-8 meals comprising of small portions of food. Consuming heavy meals may result in sudden spike in blood sugar and result in hyperglycemia
• Don’t stay hungry for long. It should be noted that hunger is often associated with attacks of hyperglycemia which is often associated with dizziness. Take a snack every three to four hours. Whole grains, whole bread, oats, vegetable soups and salads should be consumed to regulating diabetes.
• Consuming foods loaded with dietary fiber and also play a crucial role in the helping the process of weight loss. Weight reduction is inevitable while designing a diet strategy for the management of diabetes. Fiber helps in achieving ideal body mass index and reestablishment of normal blood sugar levels.

Complementing Diabetic Diet Plans: Long Term Management of Hyperglycemia

A stand alone diabetic diet plan may not be effective unless it is associated with a multidisciplinary approach comprising of a regular exercise regimen. It should be borne in mind that the exercise regimen should be in lines with the overall medical history and health condition of the individual and their overall cardiac health.



Stress management is also vital in the management of diabetes. Optimum stress management using yoga techniques, aromatherapy and dietary measures can help in reducing the impact of diabetes on the overall health whilst offering a host of other health benefits.