High Fiber Diet Benefits
A diet high in fiber foods is tremendously important for many reasons. Adequate amounts of fiber are essential to good health, in that it keeps your digestive system working smoothly, helps elimination from the body and most of them are rich in vitamins and nutrients.
A study conducted at the Harvard School of Medicine found that men who consumed 30 grams of fiber a day were half as likely to develop precancerous colon changes as men whose daily fiber intake was 12 grams or lower.
Scientists are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.
Other studies have shown that good levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity. If you suffer from constipation, increasing your fiber content should help. It also helps to drink adequate amounts of water daily to help the fiber through your system.
An increased amount of fiber can also help you feel fuller faster and longer, which is important if you’re watching your weight.
An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast of cereal and fruit. Vegetables and fruits are very high in both soluble and insoluble fibers and also many other important nutrients. They are what you might call “nutrient dense”.
Many people eat breads and cereals types which are very low in fiber. Even some brown bread varieties only have a small amount, so it’s best to check your package labels and make sure you’re getting a natural whole grain product with sufficient fiber. Find ways to consume more fiber every day.
Now that you know some of the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:
Tips To Increase Your Fiber Intake
Eat vegetables with every meal, and add more raw veggies into your diet.
Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).
Add some high fiber grains, nuts, or fruit to your cereals, and add some vegetables like sprouts, lettuce, spinach, or avocado onto your sandwiches.
Add beans to casseroles, chili or many other foods. Beans are an especially good source of fiber.
Snack on fruits and vegetables with their skin on when possible. The skin and the immediate area under it is where a lot of the ‘goodness’ lies. If you peel it some of the fiber and precious nutrients are lost.
Fruits like grapes and berries are particularly high in fiber and apples and pears for example should be eaten with the peel on also.
Eat dried fruits such as raisins, prunes, figs, and apricots. These are easy to sprinkle on cereal or add to homemade muffins. The varieties are virtually endless.
There are some great prepackaged trail mixes available today in most groceriy stores and they are very convenient to take with you and snack on during the day. You can use the bulk food bins to mix up some of your own dried fruit and nut favorites.
A psyllium supplement can easily boost your fiber intake and help you take advantage of no added calories. You can get the bags of bulk psyllium or capsules if you prefer. It is an inexpensive way to get more fiber and very convenient. I take psyllium supplements daily to ensure that I get enough roughage into my diet.
Some cereals produced today have psyllium added to increase their fiber content. There are many more ways to add more fiber into your diet and they will support you well on your journey to making healthy lifestyle choices and creating abundant energy supplies to greet each day.