Research has shown that a diet high in fiber can help in the fight against heart disease. This type of diet, along with a reduction in fat consumption, can also be an effective way to lose weight and keep it off. High fiber foods are linked to a decrease in the chances for diabetes and strokes and are also used to treat such problems as constipation, diarrhea and hemorrhoids. High fiber, low fat diets come recommended by most physicians due to their many benefits.

What is Dietary Fiber?

In the past, fiber was considered to be the substance in the outer parts of grains not digested in the intestines. Through the years more has been learned considering fiber and it now encompasses many more substances. These substances are considered either soluble or insoluble and are grouped accordingly. Most dietary fiber isn’t digested but instead stays in the intestine and regulates other food digestion as well as maintaining stool consistency.

  • Soluble fiber dissolves in water. It comes from carbohydrates and includes such foods as beans and peas as well as fruits, barley and oats.
  • Insoluble fiber does not dissolve in water. Found in plant cell walls, this type of fiber is found in grains like rye and wheat.

Benefits of a High Fiber Diet

Depending on the types and quantity of dietary fiber consumed, a high fiber diet can have many benefits. It can help in easing many gastrointestinal difficulties, making quite a difference in how we look and feel. When our systems are working more efficiently, our energy is increased, and we are able to improve our quality of life. While it hasn’t been determined as to the specific health effects of each type of fiber, it is clear that adding either type of fiber to our diets can be beneficial in many ways.

Insoluble fiber such as wheat bran has been used successfully in treating digestive problems like constipation and diarrhea. Fiber is able to help these conditions by providing bulk to the stool and making it softer.

Soluble fiber like oats and pectin can significantly lower the risk or heart attacks and strokes. It also plays a large role in reducing the risk of adult onset diabetes. Fiber is known to be a major factor in affecting and helping maintain blood glucose levels.

The Right Amount of Fiber

If you’re considering a high fiber diet, you may wonder how much fiber is enough. Most nutritionists agree that 25-35 grams per day is a good guideline to follow. Food packages contain nutrition information on their labels that include the amount of dietary fiber in the product. Using this information you can easily determine how much fiber you’re getting on a daily basis.

If you find you don’t like high fiber foods you can consider taking fiber supplements. There are many available that can provide the amount of fiber you need for a healthy diet. It’s important to keep dosage levels from rising too quickly to avoid gas and cramping. The fiber used in these supplements is usually soluble and should be taken with a sufficient amount of water.

How Does it Work?

It’s important to know how a high fiber diet works. The colon is what completes the digestion process. It removes excess water from waste that has passed through the small intestines. The presence of fiber helps keep the process moving at the right speed. If the matter passes too quickly, not enough water will be removed, resulting in a more loose stool. If the waste moves too quickly, a harder stool forms, leading to possible constipation. It is important that food is digested at the optimum level so that there is no unhealthy buildup in the colon that can lead to a loss of essential nutrients and lower energy levels. Conditions like diarrhea can lead to dehydration, which can also have adverse effects on the body. The presence of fiber helps keep everything moving as it should.

Side Effects

There is no perfect diet, and almost any eating regimen can have side effects. A high fiber diet is no different. Consuming too much fiber can have its own list of adverse effects, which include bloating and gas. These problems are usually caused when starting supplements at too high a dosage. The symptoms can be treated by lowering the supplement’s dose. It is also important to know if you have any allergies to any fiber foods you consume as these can also cause unpleasant effects. Careful research while paying attention to your body can help you avoid many adverse symptoms that can have an unpleasant effect.

When considering switching to any diet, it is important to consult with your doctor. Once you have made your decision, you can enjoy the results of a healthy high fiber diet.