Benefits of Following a High Fiber Diet Plan
Most sensible diet plans include hefty helpings of fiber – and for good reason. Not only is fiber essential for healthy digestion, but it’s also a key to keeping satisfied, maintaining a healthy body weight, and reducing your risk of life-threatening conditions including diabetes and cardiovascular disease. By adding more fiber to your daily diet, you’ll enjoy a number of benefits including:
- Improved bowel health
- Lower risk of hemorrhoids
- Improved blood sugar stability
- More regular bowel movements
- More satisfaction after eating
- Reduced risk of colorectal cancer
There are more benefits that come with enjoying more of the foods found on our high fiber foods list: Lose weight easier, absorb minerals better, enjoy a healthier immune system, and watch your cholesterol levels drop to healthier levels. Let’s get started!
Tips for Adding Fiber into Your Diet
If you’re not getting enough fiber, you might be worried that it will be difficult to get enough. Luckily, there are some very easy ways to get yourself onto a high fiber diet plan while continuing to enjoy favorites.
- Have high-fiber cereal with breakfast, and top it with berries or your favorite dried fruit. Ease your way into the habit by mixing your new high-fiber choice with an old favorite.
- Snack on raw veggies, fruit, and nuts, and be sure to leave the skin on your fruits. Asian pears, apples, pears, and berries are among the best.
- Treat yourself to air-popped popcorn once or twice per week. It’s far better for you than the microwaved stuff.
- Add ground flax seeds (also known as flax meal) to soups, stews, and sauces. The flax adds lots of fiber without imparting flavor, plus it acts as a natural thickener.
- Top yogurt and desserts with chopped nuts, fruit, or seeds.
- Munch on a handful of trail mix once each day.
- Swap processed grain products for their whole-grain counterparts. Breads, crackers, muffins, wraps, and tortillas are some examples.
- Use whole grain flour when you bake. If you don’t like the h2 taste of whole wheat flour, consider giving oat flour a try.
- Start meals with veggie-heavy soups or salads.
- Try fiber-rich pasta instead of the regular type.
- Look for high fiber recipes that mimic your old favorites. Whatever it is you like, there’s probably a higher fiber version available. In a pinch, simply add more whole fruit or vegetables to your existing recipes.
- Learn to love beans. Mix them into the foods you already prepare, snack on hummus, and consider replacing one or two of your main meat-containing meals with meals that call for beans as a protein source. Chili and burritos are the ideal starter meals, and so is Pasta e Fagioli. If you like curry, it’s another great meal that’s easy to make with beans in a starring role.
How Much Fiber Should I Eat Each Day?
You might be shocked to discover that most Americans eat far less fiber than they need to. At a minimum, a good high fiber diet plan should offer 30 to 40 grams of fiber. The more you eat, the more you’ll benefit – so feel free to exceed these guidelines if you feel like it.
The Master High Fiber Foods List
While this high fiber foods list contains over 200 delicious foods to add to your diet, keep in mind that almost all vegetables, fruits, seeds, nuts, and legumes will provide you with a healthy dose of fiber. Enjoy a wide variety of high fiber foods and reap the benefits!