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A high fiber diet is essential in our everyday food consumption.  Fiber is not only good for your overall health but it’s also good in trying to lose weight.  Unlike a diet full of fats and sugars, a high fiber diet fills you up sooner, resulting in eating less food, thus consuming fewer calories.  A high fiber diet helps lower cholesterol, decrease constipation, and helps lose weight.  Some studies have shown that a diet rich in fiber can help prevent colon cancer.  By having a diet rich in processed foods, such as sugars and fats, can leave you tired and weak.  It can even make you feel nauseous due to constipation. 

There are two types of fiber: soluble and insoluble fiber.  Soluble fiber is found in many high fiber foods such as apples, pears and oats.  Soluble fiber is dissolved in the system with water so it’s a good idea to drink plenty of water, since soluble fiber absorbs water from the intestines.  Diets high in soluble fiber have shown to lower the cholesterol.  Insoluble fiber is found in foods like nuts, whole grains and vegetables.  Insoluble fiber may also help decrease the risk of diabetes. 

There are plenty of high fiber foods that one can incorporate into his/her diet.  It’s best to incorporate whole fiber foods in your daily diet than resorting to fiber supplements.  A dietary recommendation for a high fiber diet is 25 grams for women and 38 grams for men, under the age of 50.  Over the age of 51, 21 grams of fiber is recommended for women and 30 grams for men.  Check labels on foods you buy to find out the fiber amount.  If you are not used in eating fiber, start slow, since fiber can cause bloating and gas, initially.  Once your body adjusts to it, you will have no problem.  Frozen vegetables, such as cauliflower, peas and broccoli are also a great source of fiber.  Instead of microwaving them to heat them up, let them defrost in the refrigerator overnight.  The microwave tends to take away all the nutrients that the vegetables were originally frozen in order to retain them. 

Start your day with a high fiber cereal, or oatmeal.  If the cereal or oatmeal doesn’t contain fiber, add your own, by chopping an apple, or adding some raisins, or bananas.  For baking, instead of using white flour, use whole wheat flour.  Eat a fruit with every meal.  Like the Greeks do.  After every meal, they always leave room for a fruit; either it’s an apple, an orange or a pear.  Munch on fresh broccoli or carrot sticks with low fat dressing or hummus.  Have a sandwich with whole grain bread, or a green salad and toss in some nuts. Green beans are a great source of fiber.  By cooking them in some olive oil with some fresh tomatoes, you have a nice side dish that’s full of fiber.  In the winter time, stock up on legumes, such as canned beans (or dried beans), chick peas, kidney beans and lentils.  They make great soups and taste great when tossed into green salads. 

So stock up your pantry with dried legumes and your fridge with fresh fruits and vegetables.  A high fiber diet will make you feel better and will help you lose weight. 

Learn more about this author, Mary Rose-Sellers.
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