For decades, people have relied on different companies and diet schemes to lose weight and manage health issues. These diets run the gamut, from no-carb and low-carb diets, avoiding gluten, avoiding processed foods, cutting out red meat, going pescetarian, and more. For those who have encountered intestinal or digestive issues, one diet, in particular, may be helpful: high-fiber.
Most people are aware that some foods have more fiber than others, but what is fiber? Fiber, in short, is the part of food that your body can’t digest. There are two kinds, soluble (dissolves in water) and insoluble (doesn’t dissolve in water), both of which are helpful for your body. Of course, it’s possible to have too much of a good thing, so the key is finding the right balance and gradually increasing fiber intake rather than making the switch all at once.
How a High-Fiber Diet May Help You
Those who are getting enough fiber in their diet experience several benefits.
- Digestive Health – Fiber is essential for keeping things moving in your digestive tract. Fats such as oils and grease tend to stick together, and both proteins and sugars do the same thing to a lesser degree. Fiber, on the other hand, keeps things from getting stuck too much and encourages healthy movement throughout the intestines. The right amount of fiber ensures that you get all the nutrients you need from your food without interrupting your regularity.
- Blood Sugar – Fiber is a carbohydrate found in many plants, but because it’s indigestible, it doesn’t add to your sugar levels. Your body still attempts to work on it, and this slows the rate at which your body will absorb simple sugars. Those with diabetes can use high-fiber diets to regulate their blood sugar levels more regularly. Plus, they may be able to reduce the symptoms of wild blood sugar fluctuations.
- Cardiovascular Health – Just as with blood sugar levels, fiber competes for your digestive system’s attention against unhealthy levels of cholesterol. This action reduces the rate at which your body brings LDL cholesterol (“bad” cholesterol) into the bloodstream, which can reduce your risk of heart attacks and hypertension.
- Weight Management – One of the best perks of a high-fiber diet for those who struggle with weight management is that fiber is essentially “free” food. Because your body cannot digest it, you are able to eat fiber without any risk of gaining weight. Vegetables that are high in fiber fill up your stomach without increasing calorie count. After making an adjustment to a high-fiber diet, you may find that it’s easier to lose unwanted pounds without needing to shrink plate size. As an added benefit, many high-fiber foods are also more filling, which lets your body send the “all filled up” signal on far fewer calories.
The Best Foods for a Balanced, High-Fiber Diet
Building a balanced, high-fiber diet may take some time. The most important thing is to ensure that you’re still getting enough essential amino acids, so don’t neglect proteins as you make the transition. Fortunately, there are some foods that are both high-fiber and also ideal for getting enough of the right proteins to keep your health up.
- Beans – These little bundles of nutrition are excellent for many diets, including high-fiber diets. They have many insoluble bonds, resulting in high fiber content. Meanwhile, different beans contain different kinds of essential amino acids, making them a core part of many high-fiber diets. Succotash, for example, combines lima beans with corn to provide a complete protein (ie, it provides every essential amino acid) that’s high in fiber and numerous key vitamins.
- Vegetables – In general, vegetables are high in fiber and can be added according to taste. Brussels sprouts, carrots, asparagus, and peas are all great examples of vegetables that have a lot of fiber and still pack a punch in terms of flavor. Regardless of how you cook the vegetables, they offer the benefits of high-concentration fiber.
- Fiber-Infused Foods – For picky eaters, it can be hard to transition their diet to one that includes more beans, fruit, and vegetables. Processed foods, ubiquitous throughout the US, are notorious for being fiber-deficient. To address this concern in part, many producers have begun infusing chicory and other fibers into foods such as cereal, granola bars, and even ice cream. If you’re struggling to get more fiber in your diet, then you can start the process by including more infused foods.
Regardless of what your high-fiber diet will ultimately look like, it’s essential to make the transition in stages. You are far more likely to maintain a dietary change if it’s gradual. Start by cutting back some processed foods and replacing them with fruits and vegetables that serve the same purpose. What begins by changing out fruit roll-ups for a bowl of fruit will eventually lead to a diet that improves your health and helps you feel better.