by aggieteacher

Created on: February 15, 2009   Last Updated: February 19, 2009

A high fiber diet has numerous health benefits for those who are already healthy and those who are trying to improve their health. There are two types of dietary fiber: insoluble fiber and soluble fiber. Insoluble fiber is found in grains and adds bulk to the digestive tract. Soluble fiber is found in fruits and vegetables. It dissolves in water and turns into a gel-like substance which helps control blood sugar levels and maintain healthy cholesterol levels.

One benefit of a diet high in fiber is that it helps maintain stool regularity. By adding bulk to the stool, it reduces constipation and increases the frequency of healthy bowel movements. It can also help reduce watery stools by absorbing some of the excess water.

Due to the traits discussed above, fiber also reduces the number of digestive tract problems a person may experience. If constipation is prevented, many cases of hemorrhoids can be avoided. Diverticulitis and Diverticulosis, which are inflamed or infected pouches formed in the walls of the large intestine can be prevented as well. There are indications that fiber can help reduce chances of developing colorectal cancer due to the fact that it helps carry carcinogens out of the body quicker, and that it can help symptom management for people who have irritable bowel syndrome or colitis.

Weight loss can be aided by fiber increases in the diet. For one thing, it ensures that stool is excreted regularly. Additionally, when a person eats foods high in fiber, they feel full longer, and thus they eat less. Higher fiber foods also have fewer calories, in many cases, than foods with less fiber.

Yet another benefit of high fiber is that it can help lower levels of unhealthy cholesterol in the bloodstream. It is believed that one way it aids in this way is that it carries away some of the excess cholesterol that is in partially digested foods.

High fiber diets are helpful in preventing and controlling diabetes, too. The fiber content helps to keep blood glucose "spikes" from occurring soon after eating, so that glucose levels rise more slowly and go back down more slowly.

Though the exact mechanism has not been identified as of yet, it has been determined that a diet high in fiber decreases the chance of heart attack by some method other than cholesterol decrease.

The recommendation is for an adult to eat 30-35 grams per day of fiber. How can a person do that, you may ask? There are easy ways to do it: begin substituting whole grains in place of refined grains (whole grain bread, whole wheat pizza crusts, whole wheat in desserts, grainy cereals for breakfast, brown rice), eat more fruit (snack on an apple, buy frozen berries to drop in your yogurt, make fruit shakes from your favorite juices, berries, and bananas), eat more vegetables, and take a fiber supplement like psyllium (this can even be done in capsule form).

Adding fiber is an inexpensive way to make life healthier, more comfortable, and happier!

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