The Importance of Fiber in Your Diet

Healthy Living With A High Fiber Diet

Most people don't eat nearly enough fiber. Even worse, they don't realize how important fiber is to their health. Not only is it useful in losing weight, but it can also help stave off a host of illnesses and conditions that plague millions of people daily. Doctors recommend that women consume 21 to 25 grams of fiber each day. Men should consume 30 to 38 grams daily. Unfortunately, the average person in the U.S. barely manages to consume 11 grams daily. Below, you'll learn about the benefits of eating fiber, the difference between soluble and insoluble fiber and how you can begin living a healthier life immediately by putting more fiber into your diet.

Benefits Of A High Fiber Diet

There are many benefits to eating fiber throughout your day. First, it helps prevent constipation. Fiber helps your body eliminate waste material by adding weight to your stool. Second, the fiber found in various types of beans and oats can help you lower your cholesterol levels. Third, it helps you lose weight. It does so in a few different ways. The fiber in foods expands once eaten. So, you feel full more quickly. Plus, because it aids in the elimination process, fiber can help your body "purge" waste material. This helps you to lose weight.

Insoluble Vs. Soluble Fiber

Fiber has 2 primary forms: soluble and insoluble. Soluble fiber dissolves in water. Insoluble does not. Insoluble fiber helps your body eliminate waste material by adding bulk to your stool. Nuts and vegetables are usually high in insoluble fiber. Soluble fiber becomes gel-like in water. This is the type of fiber that helps lower your cholesterol levels. It can be found in beans, apples and other fruits along with psyllium. Don't focus on eating only one type of fiber. Your body needs both to function well so choose foods that have both soluble and insoluble fiber.

Foods That Are High In Fiber

When fixing meals, try to include foods from different sources. For example, include fruits, vegetables, grains and nuts into your daily diet. Many dried fruits such as apricots and raisins have plenty of fiber. Blackberries, blueberries and strawberries are also high in fiber. For vegetables, try to eat broccoli, green peas and other dark green vegetables. Kidney and lima beans can provide fiber to your diet, too. For grains and nuts, eat whole grain breads and almonds. Both offer a generous amount of fiber and can be a low-maintenance snack that will make you feel full. The key is to eat foods with fiber from a variety of sources.

Weight Loss Through High Fiber

Though there are many great benefits to a high fiber diet, most people will be attracted to such a diet because the fiber helps them lose weight. If that is the only motivation for them to include more fiber in their diet, then it's enough. The other benefits will happen as a natural result of eating more fiber.

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