High Fiber Diet

Fiber rich foods are mainly comes from plants or trees. We get fiber in the form of vegetables and fruits. Fiber is categorized into soluble, insoluble and periodic soluble fiber. Insoluble fiber does not dissolved in water or fermented by bacteria. It helps to keep regular bowel movement. On the other side, soluble fibers are fermented in the colon and this fermentation does various good things in the body.

Fiber rich foods not only beneficial for bowel movement it also keeps cholesterol level lower and protects colon cancer. It creates barriers for blood sugar in being absorbed. It promotes weight loss.

How much is recommended?

Doctors advise to have38 grams for men and 25 grams for women who are less than 50 years. However, people who are more than 50 years, doctors suggest 30 grams for men and 21 grams for women.

How it benefits us?

When you eat any food, it is broken down into your intestine tract and your body absorbs nutrition during this movement. If it is not broken down properly this food, remain undigested. Sothat your body do not get anynecessary amount of nutrition. Another important property of high fiber foods is that it feeds good bacteria that reside in your intestinal tract. These bacteria are essential for effective digestion process.

High fiber foods

The best fiber contains in plant-based foods. These sources are whole grains, fruits and vegetables. Along with this, you can add some legumes, beans, peas, nuts, seeds.

Whole grains

Whole grain is a group of foods including brown rice amaranth, buckwheat, bulgur, corn millet, quinoa, rye, sorghum, teff and triticale. Among whole grains oats, wheat, brown rice are mostly used and popular among many of us. Try to eat raw flour not white flour. Because, in white flour all the necessary fiber and nutrients are removed.


It is advised to eat fruits in every meal as it increases fiber content. Particularly apple with skin is full of insoluble. An apple contains 3 grams of fiber. If you eat pear with skin you will get 4.5 grams. Besides banana, orange prunes, strawberries contain well enough fiber.


A number of vegetables contain fiber. It is not an issue whether it is frozen or fresh while considering fiber content. Try to buy organic vegetables as it contains less pesticide. Some vegetables such as broccoli, sprouts and cauliflower are rich with sulforaphane, which fights against cancer. Dietician also prescribes their clients to eat carrots, corn, potato, spinach are very well known for their fiber content property.

Moreover nuts, seeds, legumes, beans, peas are also rich sources of fiber. You can have nuts instead of sweets or candies at same time it adds some extra calories as it contains some vegetables fat.

Last update: December 14, 2016 05:20:34 pm

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