A Diet High in Fiber Can Help You

Increasing the fiber intake should be high priority for anyone who wants to improve his/her nutritional profile. As a general rule, good sources of fiber include lots of fruits, vegetables, whole cereals, breads and legumes. Food that is high in fiber usually will have almost 5g of fiber in each serving.

Benefits of High Fiber Diet

Dietary fiber is found only in plants and though we eat them, our body is not able to digest, making them pass through small intestine into colon. A diet high in fiber can help to keep colon healthy. A diet high in fiber can help to treat the disorders like constipation, diverticulitis, and caner.

Mainly, there are two types of fibers, soluble and insoluble. Insoluble fiber is found mainly in the high-fiber foods such as nuts, whole grains, vegetables and wheat bran. As it does not dissolve in water, it helps material move through the colon faster. A diet high in fiber can help people suffering from constipation or irregularity and reduce the risk of developing diabetes.

Soluble fiber is found in high-fiber foods such as apples, oats, citrus fruits, flax seeds, psyllium and beans. Water is absorbed and that helps in softening the stools and making them easier to pass through the body. A diet high in fiber can help reduce cholesterol and maintain it at healthy level.

A diet high in fiber can help reducing risk of colon cancer, though the exact mechanism of this reduction is not known. But a general theory states that fiber adds bulk to the stool, which in turn dilutes carcinogens, speeding their movement out of the body.

As shown by various studies, a diet high in fiber can helps in preventing breast cancer as well. Fiber hampers the growth of breast tumors by binding itself with the estrogen in intestine,s preventing excess estrogen from getting reabsorbed in the bloodstream.

A diet rich in fiber also lowers the level of blood cholesterol, as soluble fiber binds itself to the dietary cholesterol reducing its level in the blood. This in turn reduces the cholesterol deposits on the walls of arteries that choke off the vessels.

Fiber Supplements

There are many supplements available that can be taken along with low-fiber diet, but they should not be used as a replacement for high-fiber foods in your diet. High-fiber foods are rich in other nutrients such as minerals and vitamins as well. Supplements along with a diet high in fiber can help you maintain an overall good health.

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