Fiber 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. Below is a brief overview of the foods that can give you the fiber that you need, as well as the main reasons why you should follow a high fiber diet.
What foods contain fiber?
Fiber is in most fruits and vegetables including:
- Pears (more with skin)
- Apples (more with skin)
- Dried figs
- Whole wheat
- Brown rice
- Split peas
- Black beans
- Sunflower seeds
- Green peas
- Green beans
- Brussels sprouts
- Potato with skin
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?
According to EatingWell, 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.
Support the health of your gut bacteria
You have a lot of beneficial bacteria in your digestive tract. These gut bacteria help support your overall health, so it is wise to take steps to support them, and one of the benefits of a high fiber diet is that the bacteria in your gut can thrive off of the fiber. The key is to get enough fiber through your diet every day, as that is the best way to reap the most benefits for your microbiome.
Reduce your risk of developing type 2 diabetes
Another benefit of a high fiber diet is that it might help you reduce your risk of becoming diabetic. Experts have found that individuals who eat greater amounts of fiber tend to have a lower risk of developing this disease when compared to individuals who eat lower amounts of fiber. Aim to get over 26 grams of fiber daily for the best results.
It can help you lose weight
If you thought that you needed to take extreme measures to lose weight, think again. Yet another perk of following a high fiber diet is that it can make it easier to slim down. Combined with an active lifestyle, and perhaps even the use of a potent diet pill, increasing your intake of fiber can be a step in the right direction if you want to hit your target weight with greater ease. In fact, even if you increase your intake to 30 or more grams per daily, but don’t change anything else, you might find that the number on the scale starts to go down.
But, wait, there’s more! In addition to helping you lose weight so you can finally hit your target weight, whether you are obese or overweight, fiber can be a smart way to maintain your weight after you have reached your goal. So, don’t think of increasing your fiber intake as a temporary thing; instead, make it a lifelong dietary change.
Detoxify your body
Cleanses and detoxes are all the rage, but a lot of them aren’t really all that good for you. If you want to take a more natural and gentle approach, consider increasing your intake of fiber. That way, you can give your body the support that it needs to detoxify, but you won’t need to shock it in the process with any extreme measures.
How does this work? Well, the fiber basically helps your body get rid of toxins through your digestive tract. Insoluble fiber, in particular, can make everything move through the digestive tract efficiently, so it can help reduce the time that toxins are in your body. On the other hand, soluble fiber can basically work on soaking up compounds that might be harmful, so those compounds might be removed before your body ends up absorbing them.
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.