High Fiber Diet – Fire up your fiber intake for these health benefits!

Starting from the basics – what is dietary fiber?

Dietary fiber is a form of a complex carbohydrate that is not digested by the human body.

This carbohydrate is found in the cell walls of most plant cells.  Our body is able to digest other forms of carbohydrates by breaking them down into glucose molecules. These are the prime source of energy.

High fiber dietHowever, dietary fibers remain undigested and pass relatively intact through the intestines, colon, and rectum.

Now, how come something that is not broken down by your digestive system or absorbed by your body be of any use?

Well, for starters fibers add bulk to your stool and help it pass through the excretory path effectively. Also, since these are not broken down into simpler molecules, they keep us fuller for a longer time thus decreasing the frequency of hunger pangs.

Let us take a deeper look into what other health benefits dietary fiber have to offer us

8 amazing health benefits of fibers you did not know

  • Brings down cholesterol level

Gelatinous type of fiber that is gummy and found in cereals, breads, kidney beans, and oats, has many benefits. It can bring down blood cholesterol levels and assist in normalizing insulin and blood glucose levels. These two factors can help in preventing the risk of type 2 diabetes and heart diseases.

  • Prevents constipation and makes bowel movements regular

High fiber digestionThere is roughage type of fiber that you will find in bean and apple skins, strawberry seeds, and in wheat bran.  These fibers enable the undigested food to move smoothly along the digestive tract. The benefit of bulky stool is that it is much easier to pass.

Such clear movement helps in preventing constipation and regulating bowel movements. Dietary fiber improves size and weight of stool as well as softens it.

Moreover, if you are having watery and loose stools then dietary fiber will assist in solidifying your stool. This happens since fibers absorb water and add bulk to your stool.

  • Beneficial for treatment of syndrome X

This mysterious sounding disease is nothing but a group of syndromes which represent inherent metabolic disorders that make an individual more susceptible to insulin resistance, diabetes, and obesity.

Dietary fiber is known to lower blood sugar levels, thus, consuming a high fiber diet on a daily basis can protect you such chronic illnesses.

  • Prevention of diverticulitis

Long-term constipation and other related digestive disorders can result in the formation of diverticular or small bulges or pouches along the inner linings of the intestine.

An inflammation and/or infection along these diverticular can cause serious conditions such as diverticulitis. This can result in severe cramping and diarrhea.

High fiber foods ensure the smooth passing of bowels thus inhibiting the formation of diverticula in the first place.

  • Reduced colon cancer mortality risk

Colorectal cancer is one of the leading causes of cancer-related deaths in the USA.

There are a number of risk factors associated with this deadly disease. Obesity, smoking, sedentary lifestyle, and a predominantly red-meat based diet are a few of the factors which are quite common in our day to day life.

Recent studies have suggested that a high fiber diet can be linked to reduced risk of mortality due to colon cancer. According to these studies, for every 5 grams of fiber these cancer patients add to their diets, they reduce their odds of death by 25%.

  • A Natural Detox

High fiber detoxFibers in your food facilitate removal of toxins from G.I. (gastrointestinal) tract.

Soluble fibers absorb harmful compounds such as unhealthy fats before they are absorbed by our body.

Insoluble fibers help in regulating bowel movement.

The additive effect of both these kinds of fibers is that toxins, instead of being absorbed by the body, are expelled effectively.

  • Healthier Bones

Just because your diet is rich in calcium doesn’t imply that your body is able to absorb all of it. Absorption of important nutrients such as vitamin D and calcium is facilitated in our body by soluble dietary fibers.

Certain soluble fibers called prebiotics are able to augment bio-availability of certain minerals such as calcium in our foods. This, in turn, can assist us in maintaining bone density and reduce the risk of disabling diseases such as osteoarthritis.

Oats, wheat, soybeans, leeks, and asparagus are few of the food items that are rich sources of these soluble fibers.

  • Improved Skin Health

Skin infections and breakouts are a common complain among a majority of the population. Most of these are caused by the fungal and bacterial spread.

Skin, which is the largest organ of the human body, is also counted as a part of the excretory system since it helps in expelling waste in the form of sweat.

Eating a high fiber diet (especially psyllium husk) will ensure that these toxic agents are removed via bowel movements rather than through sweat. Thus, dietary fiber ensures that your body is toxin free and skin clean and glowing.

How to easily add 25 grams of fiber in your daily diet

In order to reap the maximum benefits of dietary fiber, it is important to consume the daily recommended dosage of fiber as per your age and gender.

Men should be consuming 30-38 grams of fiber per day while for women it is 25 grams. For women above the age of 51 years, the basic fiber requirement is 21 grams per day.

Certain studies co-relate the amount of dietary fiber that should be consumed with your daily calorie intake. The healthy dosage in this context stands somewhere around 14 grams of dietary fiber for every 1000 calories you consume on a daily basis.

However, our staple modern diet provides us with only 15-16 grams of dietary fiber.  This is much less than what our body demands to function effectively.

Stripped off of nutrients, refined and processed foods largely dominate our daily meals. This, experts postulate, is one of the key reasons why the rates of chronic illnesses and metabolic disorders are increasing at a steady rate.

Below given are a few easy ways to incorporate the required amount of fiber in your diet.

Select whole grains

  • Whole wheat bread – 2 slices = 4 grams
  • 1/4 cup of whole-wheat flour = 3 grams
  • Cooked brown rice – 1 cup = 4 grams
  • Reduced fat triscuit crackers – 7 pieces = 3 grams
  • White bread – 2 slices = 3 grams

Choose breakfast cereals

  • Quaker Squares (baked in cinnamon) – 1 cup = 5 grams
  • Cooked cream of wheat – 1 cup = 3 grams
  • Raisin bran – 1 cup = 7.5 grams
  • Multigrain cheerios – 1 cup = 3 grams
  • Wheaties – 1 cup = 3 grams
  • Cooked oatmeal – 3/4 cup = 3 grams

High fiber foods Include beans in your diet a few times every week

  • Add 1/4 cup of kidney beans to your green salads = 3 grams of fiber
  • A bean burrito = 8 grams of fiber
  • Canned minestrone soup – 1 cup = 5 grams of fiber
  • Fat-free or vegetarian refried beans – 1/2 cup = 5 grams of fiber

 Start eating more fruits

  • 1 banana = 2.8 grams
  • 1 apple = 3.7 grams
  • Strawberries – 1 cup = 3.8 grams
  • 1 pear = 4 grams

Don’t forget the veggies

  • Cooked carrot slices – 1 cup = 5 grams
  • Raw carrots – 1 cup = 4 grams
  • Cooked broccoli – 1 cup = 4.5 grams
  • 1 sweet potato = 4 grams
  • Raw spinach leaves – 2 cups = 3 grams
  • Cooked cauliflower – 1 cup = 3 grams

Action Steps to Increase Your Daily Dietary Fiber Intake

You should take help of “Nutrition Facts Label” as a tool to check how much dietary fiber a food item has. Let us go through some of the points you need to go through to make the right selection.

  • Select food items that have a higher percent daily value (%DV) of dietary fiber.
  • When checking the list of ingredients look for whole grains (such as brown rice, rolled oats, millet, etc.).
  • Switch over from refined version to whole grain version of foods you consume such as cereals, bread, and rice.
  • Prepare breakfast consisting of whole grain cereals like oatmeal and bran that have a high percentage of dietary fibers.
  • Add beans, peas, or lentils to your soups, salads, and side dishes.
  • Take fruits as desserts, salads, and snacks.

All you need is just 30 grams of fiber per day to start losing weight

If you start eating about 30 grams of fiber every day then it can assist you in losing weight.

Studies also reveal that if a fiber is more viscous then it is better able to reduce food intake and lower your appetite.

Viscous fibers thicken when they come in contact with water and form a gel-like substance. This gel-like substance remains in our gut and slows down the process of emptying of the stomach. This, in turn, makes you feel full for longer and you eat less. Some of the rich sources of viscous fibers are:

  • Sweet potatoes
  • Brussels sprouts
  • Oat Bran
  • Mangoes
  • Turnips
  • Barley
  • Apricots
  • Oranges

Are there any negative effects of eating too much fiber?

If you are a healthy person then high fiber foods will be right and help to keep the bowels healthy. But, if you are suffering from a medical condition like Ulcerative Colitis or Crohn’s disease then it can aggravate symptoms. Moreover, it can also result in bowel irritation.

Fiber fermentation results in the release of gas as one of its by-products. Due to this reason, foods containing fermentable fiber can result in stomach discomfort and flatulence. This happens more in people who do not have the habit of consuming a lot of fiber.

If you are taking more than 70 grams of fiber in a day then it can result in negative effects.

Fibers may well bind minerals like zinc, iron, magnesium, and calcium. This will constrain the absorption of these minerals by our digestive system.

Intestinal blockage rarely occurs but, is certainly a serious concern. This happens in case a person is eating a lot of fiber and is not consuming the required amount of fluid.

Signs that a person is consuming more fiber than required

You will know that you are consuming a lot of fiber when:

  • There is early satiety or decreased appetite.
  • Inability in consuming the required amount of energy because of the high volume meals. This, in turn, results in a reduction in muscle gain or weight loss.

How to reduce the discomfort?

Few of the steps you can take to reduce the amount of discomfort you feel due to side effects are:

  • Reduce your daily fiber consumption.
  • Stop taking high fiber cereal bars as they upset the digestive system more than naturally occurring fibers.
  • Eat cooked vegetables instead of eating them raw.
  • Avoid foods that are known to increase bloating like candy, cough drops, and sugar-free gum.
  • Start drinking more water.
  • Eat food that contains things like chicory root extract and inulin.
  • If you have irritable bowel syndrome, then temporarily shift to a low FODMAP diet. This type of diet will remove fibrous and fermentable foods from the diet and relieve the symptoms.
  • Take part in light physical activities such as walking.




Trending Topics

hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
understanding addiction
Addiction explained: An obsession that could cost you your life Is addiction a behavioral disorder? Or is it a chronic disease? How does addiction cause…
50 common health conditions
What are the top 50 deadly and widespread diseases? A complete list of the top 50 most common and deadly diseases that plague humanity.…
low carb foods spinach
Low carb vegetables: A complete list of what to pick from during a keto diet Is your plate of veggies making you fat? Are all vegetables created equal? Research reveals…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
boost immunity tips
Step up your defence: 15 proven tips on how to boost your immunity Want to naturally build up a stronger immunity? Tired of frequent colds and runny nose?You…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
canola oil cooking
Canola oil: How safe is it to consume this popular cooking oil? Extracted from rapeseeds, Canola oil derives its name from Canadian Oil. Did you know that…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
waking up tired
10 reasons why you might be waking up tired Do you feel you are not getting enough sleep? Sleep-deprived and frustrated? Read on discover…
dandelion health benefits
Dandelion: Little parachutes of health and wellness for your whole body Dandelions are not just bright looking blossoms that cheer your mind. These are powerpacked with…
IIFYM diet shopping
If it fits your macros (IIFYM) : A contemporary macro diet regime A diet that lets you eat everything- sounds unbelievable, right? Well, with IIFYM now you…
Kratom drug banned
Kratom: Why is this distant cousin of coffee banned in numerous countries? The name Kratom has often stirred controversies ; this psychoactive drug is both the cure…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
stress adverse effects
Fight, flight, or freeze: 8 ways stress can ruin your body Did you know that stress is in-built in our systems? It helped our ancestors respond…
oral hygiene tips
6 shocking consequences of bad oral hygiene (and how to avoid them) Did you know bad breath is not just turning off, but also harms your body…
back pain relief
Don’t choose pain: 10 truths about your back ache (and how to get relief) Back pain is one of the most common ailments in the world. Almost 80% of…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
Ketosis bad breath
Ketosis: A potentially dangerous side effect of the popular keto diet? Ketosis occurs when you have too low carb intake. Though it means rapid fat loss,…
Moringa drink
Moringa: This could be the most nutrient-dense food known to us! Moringa is a lush green tree brimming with over 90 essential nutrients required for a…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
Panera bread steak arugula
Panera Bread: The truth behind this “healthy” restaurant chain What to order and what to avoid when dining at Panera Bread ? Know more…
Jack in the box fast food
Jack In the Box : The perils of surging fast food culture in the USA Jack in the Box - How a culture of fast-food can clog your arteries, weaken…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
ashwagandha brain
Ashwagandha: The best-kept secret of Ayurveda now revealed! Ashwagandha literally means "smell of horse". Don't get bogged down by that one tiny detail…
chia seeds weight loss
Chia seeds: How to consume this staple Aztec food to get a leaner body Chia seeds: What is the actual reason for its sudden popularity? Why are celebrities swearing…
Garlic health benefits cloves
Garlic: Nature’s white pill as an effective home remedy What are the secrets hidden in these tiny white pills? Find out the immense health…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
Whole30 diet fad
Whole30 Diet – Why eliminating certain foods just doesn’t cut it Whole30 Diet: Is this the ‘whole’-y grail of a disease-free body? Read more to find…
lose pregnancy weight
5 most effective ways you can lose those pregnancy pounds! Are you looking for ways to get back into shape? Scared of crash diets? Don't…
Manuka Honey Manuka honey is a specific type of honey produced by honey bees that collect nectar…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
Kale: With more iron than beef, this superfood is the ultimate way to lose weight Checkmate meat-eaters; with kale, vegans now have the ultimate iron-rich superfood as their ally that…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
superfoods quinoa probiotics
10 fantastic Superfoods you need to include in your diet from today! What exactly are superfoods and how do they battle diseases? From losing weight to looking…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
Healthy pregnancy tips
How to have a healthy pregnancy: Essential tips to remember What to expect when growing a life within you? How important are prenatal vitamins anyway?…
top 5 deadliest cancers
A sneak peek into the top 5 deadliest cancers and the true nature of their origins Did you know that cancer is the 2nd leading cause of deaths globally? Among the…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Nitric oxide: Why is this heart-healthy supplement every sportsman’s first choice? Once considered a vastly toxic substance, nitric oxide is now deemed to be a great…
gallbladder diet tomato
Gallbladder surgery :Tips on post-operative care and diet What to eat post a gallbladder surgery? What are the key things to avoid if…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
common mental disorders
Common mental health disorders :The silent stigma surrounding millions More than 300 million sufferers and yet a silent and agonizing stigma; why are people…
lose weight fast
12 easy and instant steps to successful weight loss Do you want to lose weight without losing your mind? Does weight loss always mean…
low carb diet meal
Low carb diet : Go high on fats and low on carbs for a leaner body! Did you know that sugar is the new fat? Going low on carbs and high…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
boost brain health
The ultimate tips on how to boost your brain health Would you like to be smarter? Want a sharp memory but bored of doing sudoku?…
health benefits coffee
Dark, hot, & steamy: The remarkable health benefits of drinking coffee Coffee does more than just wake you up. One of the most widely consumed beverages…
matcha tea leaves
Matcha: The unthinkable health benefits of this unique green tea Did you know that a cup of matcha can boost your immunity against toxic diseases?…
Military diet
Military Diet : Why following a highly restrictive diet is a bad idea Is seiging your calorie intake the right way to attack fats? Read more about Military…
BCAAs powder
BCAA: Now get more out of your workouts with this miracle protein BCAAs are counted as one of the best supplements for increasing your physical endurance. Find…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
CBD oil safe
Cannabidiol benefits: Evaluating the “highs” of CBD Oil The word cannabis paints a picture of addicts. But did you know that CBD oil,…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
kefir bottle
Kefir: Top reasons why this probiotic drink should be consumed by you Yet another remarkable fermented food, kefir is a much healthier version of yogurt. These chewy…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
turmeric skin
We bet you didn’t know that turmeric could be this beneficial! Did you know that turmeric, a humble ingredient found in most Indian kitchens could cure…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
Serotonin happiness
Serotonin : What you didn’t know about this “feel-good” chemical Serotonin : Did you know that this "feel-good" hormone could well impact your sleep cycle,…