Sep 27 2009
High Fiber Diet
I am sure you have seen different commercials advertising fiber supplements. These commercials claim that dietary fiber will help you look and feel better. They also allege that foods high in fiber will help you loose weight. Something most of us are concerned about. What is dietary fiber and what benefits does it have? Will these fiber supplements do as the commercials promise? This is what I want to discuss in my blog today.
What is dietary fiber? Dietary Fiber comes from numerous types of plants. It is the part of a plant that your body can not break down. Although it secreted without being digested its still essential in your diet.
What are the different types of dietary fiber and what do they do? There are two types of dietary fiber soluble and insoluble. The soluble fiber dissolves in the intestines. It forms a solution that softens your stools and slows down your digestive process. This makes you stay fuller longer which helps you eat less and lose weight. In addition it forces your body to use more calories to process the food. This too will help loose weight. The other benefits from soluble fiber includes: lowering cholesterol levels and lowers the amount of insulin needed to break down the sugars in your food. Insoluble fiber retains water which softens the stool and pushes it though at a quicker rate.Insoluble fiber is found in a variety of foods. Its benefits includes prevent hemorrhoids and reduce the chances of colon cancer. Together the two helps prevent obesity gall stones and heart disease.
What can happen if I don’t have enough dietary fiber in my diet? If your soluble fiber and insoluble fiber is below the recommended daily amount you will experience bloating, gas indigestion and constipation. You will have less energy so you will tire quicker and will often become irritable. You will also be more susceptible to the health conditions listed above including weight gain. How much dietary fiber do I need a day? You need to eat between 30 to 40 gm of soluble fiber and insoluble fiber a day.
What foods will assist me to obtain a high fiber diet? Foods high in dietary fiber would include grains, fruits, vegetables, beans and nuts. Below is a list of foods high in fiber. Apples, grapefruit, raspberry, figs Apricots, orange, strawberry, raisons Banana, peach, blueberry Pears, cantaloupe plums Avocado, beets, broccoli Brussels sprouts, cabbage, carrots Cauliflower, coleslaw, collard greens Corn, green beans, celery Peas, popcorn, baked potato Tomato, zucchini Spinach, squash, sweet potato You can also find dietary fiber in Bran cereal, oatmeal, pasta, bread and rice Your high fiber diet could also include beans and nuts.
Since most of us do not get the recommended amounts of fiber many choose to add a fiber supplement to their diet as well. You can find these fiber supplements in oil and powder. You can also find them in chewable tablets, ready made drinks and health food bars.
How do I begin my high fiber diet weight plan? It is recommended that you first begin your high fiber diet weight plan by figuring out how much fiber you get a day then subtract that from 40 the recommended daily amount of dietary fiber to determine how much fiber supplement you need. This amount should be divided into three doses. Most recommended to have the largest amount in the morning because this keeps you full throughout the day and a small amount before you exercise.
No matter what type of fiber supplement you choose your high fiber diet weight plan should include drinking plenty of water throughout the day and with your meals. If you do not the fiber supplements will pull water from your system. This will not only be uncomfortable but it can quickly dehydrate you. It is always wise to talk to your doctor first before starting a high fiber diet weight plan. This is especially true if you are taking heart, blood pressure, aspirin, anti seizure, diabetic, lithium and some antibiotics because a high fiber diet can prevent your body from utilizing them correctly.Dietary fiber supplements can also stop your body from completely utilizing certain minerals so it is wise to choose a fiber supplement that has added minerals. If you have allergies please read the ingredients carefully before beginning a high fiber diet weight plan. If you experience loose stools, diarrhea or abdominal pain stops your dose. When the symptoms subside resume again but only at lower doses, reduce your dose of fiber supplements.
I didn’t know that fiber was so important in a diet. Maybe this is why I feel the way I do. I know I don’t get 1/4 of fiber I should.
I know I don’t get near enough fiber in my diet. The good news is that increasing my fiber intake will be easy since I like most of the foods that you’ve listed above.
Thank you for that helpful tip.
I’ve been taking a fiber subsitute for over a year now. It does make you feel a lot better.
Since I read your article last week I’ve been looking at lables. Did you know that 1 cup of V8 splash has 25g of fiber? It also has vitamin c.
My doctor told me about what benefits fiber has. It’s funny how something so little can do so much.
There are a lot of great choices when it comes to fiber intake.
Of course you could supplement it like grandma betty, but if you do that increase slowly and be sure to drink plenty of water though out the day.
I am glad that the fiber has made you feel better grandma betty I am sure it will us too.
It took me awhile to figure out how much I needed. What I did was figure up how much I needed then gradual add that amount. This kept me from having the side effects of loose stools because I let my body get use to the increase slowly.
I’ve been having all of those symptoms but I thought it was IBS. I will try increasing my fiber first. Who knows I may not have to go visit the doctor after all.