Helen’s Diet Blog

High fiber diet contains more than 5 grams of fiber in every meal. Fiber diet promotes general wellbeing and can reduce the risk of some chronic disorders. Fiber diet can help prevent constipation, diverticulosis and hemorrhoids. Some studies show that fiber has the power to prevent colon and breast cancer. It can drastically reduce the bad cholesterol and thereby reduce the risk of heart disease. It can alleviate blood sugar and can control diabetes. Since it offers numerous benefits, you may wish to know how to maintain high fiber diet.

In order to maintain high fiber diet, it is better to know the foods rich in fiber. The grain products like whole grain breads, whole wheat, barley, corn and brown rice are rich in fiber. Most of the fruits are great sources of fiber. Berries like blueberries, blackberries, strawberries, and raspberries include good amount of fiber. Dried fruits like apricots, dates, raisins and prunes have great fiber content. Oranges and apples can also supply pretty fair amount of fiber. Vegetables like spinach, broccoli, green peas, beans, lentils, soy nuts and almonds supply essential fiber. You can include fruits, vegetables and whole grains in your daily diet to get high fiber.

High fiber foods let you have the feeling of fullness and can improve the process of digestion. This helps you to maintain healthy weight always. There are two types of fibers- soluble and insoluble. Soluble fibers are found in oats, barley, flax seeds, psyllium and citrus seeds.

You can maintain high fiber diet by eating vegetables and fruits whenever possible. Eating them raw can give good source of fiber. However, if not possible, then steam or stir-fry them for few minutes. You can take high-fiber cereals as breakfast. This can help you get 5 or more grams of fiber. You can even add fresh fruits to the cereal and increase the fiber content in your diet.

Fruits offer better source of fiber than fruit juice. If you filter the pulp, then you cannot get sufficient fiber. You can buy whole wheat bread, whole-wheat pasta instead of white bread and pasta. Whenever you prepare stews, soups or salads, remember to add beans to it. This helps to maintain high fiber diet. If you want to take some snacks in between meals, then take an apple with skin or take some almonds.

Taking plant based foods instead of animal products like meat, eggs and cheese can help to increase fiber intake. The animal products do not contain fiber at all. If you want to maintain high fiber diet, then the simplest way is to eat fiber rich foods with skins, seeds or hulls. Avoiding processed foods, which are low in fiber, can help you sustain good health.

If you binge on cookies, pancakes and muffin, then it is advisable to prepare them with whole-wheat flour instead of white flour. You can add nuts, dried fruits and oats in any type of cookies. You can include some small amount of wheat bran or oat bran to your normal recipes. This can increase fiber in larger quantity.