How to Include Fiber in a Diet

Dietary fibers help move the food through our digestive system and ease defecation. Most people are not aware of benefits of consuming fiber and its best available sources. You don't have to know each and every detail to get the full benefits of fibers. The bottom line is to get enough fiber in a diet through healthy sources such as grains, fruits and vegetables.

Benefits Of Fiber In A Diet

Including fiber in you diet lowers the risk of heart disease, diabetes, hemorrhoids, constipation and diverticulitis. Fiber is a type of carbohydrate that is not digested by the body. Twenty grams of fiber each day for women and 30g for men is the daily fiber requirement of the body that it must get from foods, not supplements. You can consult your physician who can suggest the ideal intake based on your gender, age and calorie needs.

Various Sources Of Fiber In A Diet

Some of the great sources of fiber are fruits, vegetables, whole grain breakfast cereals, breads and beans. Some of the sources of soluble fiber are oatmeal, oatbran, lentils, nuts, seeds, pears, apples, beans, blueberries, dried peas and strawberries. Sources of insoluble fiber are whole wheat bread, seeds, barley, zucchini, brown rice, carrots, couscous, celery, bulgur, tomatoes, wheat bran and whole grain breakfast cereals.

Some Quick Tips To Include Fiber In A Diet

Eat whole fruits and vegetables instead of juices. Replace all the whites with browns such as bread, rice and pasta. Start your day with whole grain cereals and choose vegetables as snacks instead of crackers, chips and chocolates. Limit the intake of meat and substitute with legumes, twice or thrice a week. Indian and Middle Eastern dishes make more use of legumes and whole grains, hence you can experiment with few of their recipes.

Best high fiber diet has 30-40g of fibers that is consumed over the entire day and gives you strength and energy on regular basis. If you choose high fiber diet to lose weight, you need to consume huge amounts of water as it makes fiber to easily pass through the body.

Eating high fiber foods on regular basis may cause some serious health issues if not handled with care. Eating too much of spinach, cabbage and Brussels sprouts in large quantities can cause some serious thyroid problems. However, cooking them removes their goitrogenic properties, making them safe to consume. But if you overcook them, it will deplete them of their fiber content. Hence, it is all about maintaining the right balance so that you get the maximum benefit from your fiber in a diet.

By Shan Silva