What is a high fiber diet? It’s a healthy diet that involves eating plenty of fiber-rich foods such as fruits, vegetables, legumes and whole grains. This promotes regularity in bowel movements and reduces the risk of constipation or other digestive problems. When we eat too many unhealthy foods, our digestion suffers. Fruits, vegetables and other fiber rich foods help to clean the digestive tract, making it less likely to become blocked.
Some recommended daily servings of fruits are five to six servings. Six ounces of fresh fruit every day is the minimum amount necessary to provide adequate amounts of nutrients. Some high-fiber vegetables are also beneficial for your digestive health and include broccoli, spinach, artichoke, asparagus, carrots, turnips and sweet potatoes. If you include only high fiber vegetables, be sure to use other sources of vitamin A such as liver and other vitamin A rich food. Beta-carotene is a source of vitamin A, which can be found in some fruits.
Some other recommended sources of fiber include grains, nuts and whole legumes like black beans. Many people do not realize that legumes are a good source of fiber! Whole grains and nuts are excellent sources of dietary fiber. Be sure to choose whole grains that are bran and have no refined sugars or empty calories.
The amount of daily needs of fiber you need varies from person to person. The average person needs about eight grams of fiber per day for optimal digestive health. A recommended daily intake of fiber is about two to four grams of fiber per cup of coffee or tea. Since you drink most of your coffee or tea with sugar, using a sugarless version of your favorite drink can help cut down on the amount of sugar you ingest. To sweeten your beverages, use natural sweeteners like honey.
Here are a few high-fiber grains and snacks you can include in your daily diet. Flax seed bread is made with ground flax seeds, which are made up of more than 24 percent protein. This type of bread is healthier than regular wheat breads that are often high in fat, preservatives and wheat flour. There are many different kinds of seeds. You should experiment a little to find the one that you like best.
Another item that you may want to consider are whole grain cereals. You can get high fiber grains in the form of rice, oats, corn, millet, teff and barley. These types of grains are very beneficial to your digestive system. They are also good for you because they have soluble fiber which helps to slow down the absorption of cholesterol and fats. They are also rich in vitamin E, manganese and B vitamins.
Lastly, you may want to consider adding a small amount of fiber supplements to your diet. The soluble fiber from supplements will aid your digestive system by working with your intestines and make them work more efficiently. They will also prevents plaque from building up in your large intestine. A dirty colon can cause a number of health problems including digestion problems, abdominal pain, bloating, headaches, mood swings and more.
In summary, incorporating more soluble fiber and high fiber supplements into your diet can help you reach your daily needs. You can also use them to help prevents diseases and health issues. Remember to talk to your doctor if you have any questions about your current diet. They can give you a complete guide on what you should and shouldn’t be eating.
If you would like to find out more about a high fiber diet or at least the foods that are high in them, try to get a free book on the topic from the links below. One of the most important keys to a healthy diet is having enough fiber in your daily intake. Fiber is found in many plant-based foods. These include beans, nuts, apples, leafy greens, lentils, peas and other vegetables. Even fruits have some fiber, as do whole grains.
Some fruits that are high in soluble fiber include cherries, strawberries, blueberries, pears and raspberries. Prebiotics, which are found in some nuts, legumes, whole grains and vegetables, are another type of fiber. Insoluble fiber comes from fiber that is not soluble, including psyllium, papaya, and prunes.
To learn more about the different types of fiber, check out our article on the subject. For now, check out the foods that are high in both soluble and insoluble fiber. These are usually the fruits and vegetables that are listed in the grocery store. To eat them on a daily basis, look for them in the produce section.