The Benefits of a High Fiber Diet

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high fiber diet health benefitsFiber is important for living, it keeps you fuller longer, it helps your bowels, and it helps to lower your body mass. Adults need a certain amount of fiber to stay lean, healthy and to live longer. Fiber can be found in many fruits and vegetables. There are also fiber supplements on the market that taste good and some that you can drink. There are many benefits to a high fiber diet.

What foods contain fiber?

Fiber is in most fruits and vegetables including:

  • raspberries
  • pears (more with skin)
  • apples (more with skin)
  • Bananas
  • oranges
  • Strawberries
  • dried figs
  • raisins
  • whole wheats
  • oats
  • barley
  • popcorn
  • brown rice
  • bran
  • split peas
  • black beans
  • lentils
  • almonds pistachios
  • sunflower seeds
  • pecans
  • artichoke
  • green peas
  • green beans
  • brussel sprouts
  • potato with skin
  • carrots

These are just some of the more high in fiber foods. However, these are not all the foods that contain fiber. About 8-10 servings of these foods will give you the benefits of the high fiber diet.

What are the benefits of a high fiber diet?

There are many benefits to a high fiber diet, including lowering the risk of certain diseases such as diabetes. Fiber also regulates your digestive system, and gives you regular bowel movements. Fiber lowers cholesterol and helps control blood sugar (preventing many worse health conditions). People who may need to lose weight or want to maintain a healthy weight should be consuming a high fiber diet. Fiber actually prevents many digestive health issues, obesity, diabetes, high blood pressure, and high cholesterol.

How much fiber is needed?

How much fiber does a person need to reap the benefits of a high fiber diet? If the person is a senior citizen they are going to need a little less. 50 and older men need 30 grams daily, and women over 50, 21 grams is most beneficial. For people under 50, you need a little more. Men need about 38 grams and women need about 21 grams. When eating a high fiber diet it is best to eat the recommended amount for your gender and age, if you cannot get all of it from food you may want to invest in fiber supplements.

Fiber is important for keeping a healthy weight and preventing high cholesterol and high blood pressure. Fiber helps you maintain a healthy weight because it keeps you fuller longer and prevents you from overeating. Also fiber keeps your bowel movements regular and helps your body absorb the right nutrients. The benefits of a high fiber diet are plentiful and healthy, fiber keeps you healthy and clean.

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