by S.R. Davis

Created on: December 20, 2009

The weight loss benefits of a high fiber diet can improve your overall health and add years and increased quality to your life.  However, this diet is a lifestyle change that requires lifelong commitment if you plan to reap the full benefits of the diet. 

Diets high in fiber have been shown to help reduce cancer, blood pressure, depression, stroke, breathing problems and other serious health conditions.  Type 2 Diabetes is one of the more serious conditions that can be controlled and maintained using a high fiber diet.

High fiber foods such as oats, whole grains, fruits, vegetables, legumes, cereals, breads and seeds aid in weight loss by adding substance to your diet.  Fiber itself does not have calories but does leave you feeling full and satisfied for longer. 

Water insoluble fiber found in foods like vegetables and whole grains are digested quickly and move through the body with ease.  This can help to relieve constipation and some bloating.  Many foods high in insoluble fiber pass through the system so quickly that much of the fat in the food is moved right along with it, instead of absorbing into the body.

On the other hand, water soluble fiber which is found in foods like seeds, fruits and oats take much longer to digest.  This fiber actually thickens in the digestive system and draws fats and cholesterol from the system.  This will help reduce cholesterol and blood pressure. 

The trick is to eat a diet that is high in both soluble and insoluble fiber so that you can benefit from both.  It is essential that you drink plenty of water when following a high fiber diet since some fiber absorbs water from your intestines as it passes.  Six to eight glasses per day is recommended in order to keep your body hydrated and your organs running smoothly.

Proper fiber intake consists of 25 – 35 grams per day.  The fiber content of most foods can be found online at CalorieKing.com along with the nutritional information for over 50,000 different foods.  This allows it to be very simple to count not just your protein for any food you may consume during the day, but also track your calorie and fat intake, which is imperative to maximum weight loss.

The weight loss and health benefits of a high fiber diet are increased greatly when exercise is added to your weight loss goals.  The benefits of exercising for 30 minutes a day four times per week will double the amount of weight loss and health benefits as just eating a high fiber diet alone.  By combining the two you will provide your body with the maximum health benefits and weight loss possible which will undoubtedly add not only extra years to your life, but will also improve the quality of life you live.

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