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The high fiber diet is "less strict" than many other diet plans, since it simply calls for a balance of the major food groups while of increasing the amount of fiber one eats. To increase fiber consumption, you should eat more whole grain foods such as cereals and bread. Fresh fruits and vegetables are also high in fiber, as well as being an excellent source of important vitamins and minerals. While on this diet, you should also drink lots of water and eat at regular intervals.
Foods that contain fiber also tend to contain other cancer fighting nutrients, such as vitamin A, vitamin C, vitamin E and selenium.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.
High Fiber Foods:
Grain Products:
- whole grain breads, buns, bagels, muffins
- Bran Flakes, All Bran, bran Buds, Corn bran, whole wheat Shreddies, 100% Bran and Fiber 1
- Cooked cereal such as Red River and Oat Bran
- whole-wheat pastas
- whole grains such as barley, popcorn, corn and brown rice
Fruits :
- dried fruits such as apricots, dates, prunes and raisins
- berries such as blackberries, blueberries, raspberries and strawberries
- oranges, apple with skin, avocado, kiwi, mango and pear
Vegetables :
- broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables
- dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils
Nuts and Seeds:
- nuts and seeds such as almonds, whole flaxseed and soynuts
Some points to remember when adding fiber to your diet include:
- Increase fiber slowly to prevent digestive problems.
- Drink plenty of water (About 8 glasses a day).
- Try a variety of fiber rich foods to increase nutrient sources.
Benefits of Fiber
Insoluble fiber binds water, making stools softer and bulkier. Therefore, fiber, especially that found in whole grain products, is helpful in the treatment and prevention of constipation, hemorrhoids and diverticulosis. Diverticula are pouches of the intestinal wall that can become inflamed and painful. In the past, a low-fiber diet was prescribed for this condition. It is now known that a high-fiber diet gives better results once the inflammation has subsided.
Importance and need of insoluble fiber & soluble fiber supplements
We all are aware of the fact that fibers play a very important role in keeping the digestive system clean and healthy. Once the digestive system is clean and healthy, the whole metabolic activity goes in order. The digestive function further evokes excretory system to function properly which helps in the removal of waste from the body. If the waste is removed efficiently, the body and its entire organ will function efficiently. For that purpose fibers are included in the diet, and if they are not sufficiently available in the diet, Insoluble fibers and soluble fiber supplements are taken.
What are insoluble fiber & soluble fiber supplements?
Dietary fibers are divided in to two main categories. One is the insoluble fiber, which does not dissolve in water, and the other is the soluble fiber, which dissolves in water. These two fibers are integral part of the diet and are very essential for the metabolic activities of the body to function properly. If in some way, these fibers are not supplied in adequate amount to the body, then one will have to go for insoluble fiber and soluble fiber supplements. This is the only way through which one can overcome the requirement of the fiber in the body.
What does insoluble fiber & soluble fiber supplements do?
Insoluble fiber & soluble fiber supplements are basically used for the purpose of doing the functions that fiber does in the body. Thus, the insoluble fiber supplements act as a water storing agents. Since they do not dissolve in water, they retain water in them and make the intestine smooth and friction free for the stool. The soluble fiber supplements dissolves in water and keeps the stool soft so that it can easily pass through the intestine without damaging the intestines.
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