High fiber diet:
Defining Fiber:
Dietary fiber is found only in plant foods. These are foods that contain cellulose or cellulose
derivatives, which cannot be broken down by the body because humans lack the digestive
enzymes to digest them. There are two types of fiber, water-soluble and water-insoluble, with
unique and separate benefits associated with them.
Health Benefits of Fiber:
Water soluble fiber: found in fruits, vegetables, oat bran, seeds, soybeans, peas beans, potatoes,
seeds, apples, oranges, and grapefruit. This type of fiber helps to regulate blood lipid levels
(cholesterol and blood fats or triglycerides) by binding with bile acids and preventing cholesterol
and fat from being reabsorbed by the body. It is also associated with improved glucose tolerance.
By forming a gel, water soluble fibers stay in the stomach longer and help slow food absorption.
Water insoluble fiber: found in whole wheat, wheat bran and other grains, fruit and vegetable
skins. This type of fiber helps to prevent constipation, by holding water to produce softer and
bulkier stools, and is associated with preventing diverticulitis, irritable bowel syndrome, and
reducing risk of colon cancer.
Some scientists believe that whole grains, containing high amounts of insoluble fiber, protect
against several forms of cancer. In an analysis of the data from many studies, people who eat
relatively high amounts of whole grains were reported to have low risks of lymphomas and cancers
of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid.
The result of eating fiber is that it stimulates digestion and helps to prevent constipation. The
speeding up of digestion is especially important when the diet is otherwise high in animal foods,
which contain no fiber and are a source of potentially cancerous substances. Fiber can reduce the
time the body is exposed to substances in foods linked to increased risk of cancer (naturally
occurring and synthetic) in plant and animal foods that we eat. In addition to that, high-fiber diets
also may be beneficial for certain gastrointestinal conditions. Fiber slows the movement of food
and acidic fluid from the stomach to the intestines. It may help people with duodenal ulcers by
reducing the exposure of the small intestine to stomach acids.
How fiber helps in weight loss?
Fiber indirectly helps with weight loss in several ways. It provides bulk, which makes people feel full
faster. It slows the rate at which the stomach empties so people feel full longer. Fiber also requires
more chewing, forcing people to eat more slowly and perhaps less. High-fiber foods, such as fruits
and vegetables, wheat bread, and beans, are filling without providing many calories. Eating more
high-fiber foods may enable people to eat fewer less filling, high-calorie foods, such as high-fat
foods. However, fiber supplements, such as guar gum and cellulose, are not effective for weight
loss.
Some good sources of fiber:
Fiber is found only in plant foods that haven't had the fiber removed or destroyed during
processing of food. Some good sources include whole wheat breads and whole grain cereals like
brown rice, amaranth, oats, barley; fruits and vegetables of all types (especially those with edible
skins), seeds, berries,
dried fruits, and beans of all types.
Side Effects of High-Fiber Diets
A high-fiber eating plan is important to the health, but fiber can have side effects, including
intestinal bloating and gas. These often result not only from what does the person eat but how
quickly he eats.
If the person is adding higher-fiber foods to his diet, he has to incorporate them slowly, allowing his
body time to adjust to the increase. He has to chew more slowly to break down the fiber
compounds; this makes digestion easier.
Foods that can cause gas and bloating include:
• Fructose in fruit, honey and soft drinks.
• Sugar alcohols found in sugar-free gums and mints.
• Foods in the cabbage family.
The good news is that these foods don't have to be avoided. Making a few adjustments to the diet
and the way the one eats should help.
Additional Considerations:
Fiber reduces the absorption of most minerals. To minimize this effect, multimineral
supplements should not be taken at the same time as a high-fiber meal.
Food products made with processed grains should be avoided, such as white flour or white
rice, as they contain minimal fiber content.
Eat fresh fruits and vegetables, as opposed to drinking fruit and vegetable juices, since
fiber is removed during the juicing process.
Tips for increasing fiber in diet:
Substitute whole wheat flour for half or all of the flour in home baked goods.
When buying breads, crackers, and breakfast cereals, make sure the first ingredient listed
is whole wheat flour or another whole grain.
Try a variety of whole wheat pastas in place of regular pasta.
Eat skins and edible seeds of raw fruits and vegetables.
For high fiber snacks, eat fresh fruit and vegetables, whole grain crackers or popcorn.
For lunches, pick crunchy vegetables stuffed in whole wheat pita bread, salads and hearty
vegetable and bean soups.
For dessert bake berry pies, dates; fruit compotes; whole wheat fruit breads, brown rice or
whole wheat bread puddings; and whole wheat cakes and cookies.
Try Middle Eastern, Oriental and Mexican dishes that make liberal use of vegetables, whole
grains and dried beans.
Fiber Supplements:
Commercial fiber supplements are available ranging from bran tablets to purified cellulose (an
insoluble fiber). Many laxatives sold as stool softeners are actually fiber supplements. Since
different types of fibers work in different ways, no one-fiber supplement provides all of fibers
potential benefits. Persons unable to change their diets might benefit from fiber supplements as
suggested.
However, it is more beneficial to increase the amount of dietary fiber by eating a variety of high
fiber foods sources.
Avoiding Problems with increasing fiber:
Increasing fiber in diet too quickly can cause uncomfortable bloating and gas. Therefore, high fiber
foods should be added to the diet over time, in small amounts, to build up a tolerance to these
foods. If the person isn't used to eating beans, he should eat small amounts, 2 Tbsp., or so at a
meal, and then add more as he becomes accustomed to them. While increasing the dietary fiber at
least 8 cups of fluid should also be drunk every day. Remember that water, milk, juice and
decaffeinated sodas, teas and coffee are also sources of fluid.
How to increase fiber in diet?
The suggested goal for fiber intake is about 40 grams a day, from various sources. If you're
following a healthy diet you're more than likely already increasing your fiber intake by eating the
number of servings of whole grains, root vegetables, fruits, beans and vegetables outlined in your
plan. Here is a brief list of foods in amounts that provide 4-5 grams of fiber.
1 cup fresh raspberries
1/2 cup cooked figs
1/2 cup cooked lentils
1 cup cooked acorn squash
2 slices whole wheat bread
1/2 cup cooked pinto beans
2 cups cooked oatmeal
The amount of fiber in the present diet can be estimated by the charts below. Present fiber intake
is estimated and weekly fiber intake is increased by 2-4 grams. Thus, if in week 1, the person has
a base fiber content of 20 grams/day he would try to increase the amount of fiber to 22-24
grams/day for the first week. Then, in week 2, the total fiber would be 24-28 grams/day. The exact
amount of fiber added per day will be an individually determined amount. This should be based
upon the amount of flatus and bloating experienced with the dietary changes. If there is too much
gas and bloating, then the amount of fiber should be decreased.
Defining Fiber:
Dietary fiber is found only in plant foods. These are foods that contain cellulose or cellulose
derivatives, which cannot be broken down by the body because humans lack the digestive
enzymes to digest them. There are two types of fiber, water-soluble and water-insoluble, with
unique and separate benefits associated with them.
Health Benefits of Fiber:
Water soluble fiber: found in fruits, vegetables, oat bran, seeds, soybeans, peas beans, potatoes,
seeds, apples, oranges, and grapefruit. This type of fiber helps to regulate blood lipid levels
(cholesterol and blood fats or triglycerides) by binding with bile acids and preventing cholesterol
and fat from being reabsorbed by the body. It is also associated with improved glucose tolerance.
By forming a gel, water soluble fibers stay in the stomach longer and help slow food absorption.
Water insoluble fiber: found in whole wheat, wheat bran and other grains, fruit and vegetable
skins. This type of fiber helps to prevent constipation, by holding water to produce softer and
bulkier stools, and is associated with preventing diverticulitis, irritable bowel syndrome, and
reducing risk of colon cancer.
Some scientists believe that whole grains, containing high amounts of insoluble fiber, protect
against several forms of cancer. In an analysis of the data from many studies, people who eat
relatively high amounts of whole grains were reported to have low risks of lymphomas and cancers
of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid.
The result of eating fiber is that it stimulates digestion and helps to prevent constipation. The
speeding up of digestion is especially important when the diet is otherwise high in animal foods,
which contain no fiber and are a source of potentially cancerous substances. Fiber can reduce the
time the body is exposed to substances in foods linked to increased risk of cancer (naturally
occurring and synthetic) in plant and animal foods that we eat. In addition to that, high-fiber diets
also may be beneficial for certain gastrointestinal conditions. Fiber slows the movement of food
and acidic fluid from the stomach to the intestines. It may help people with duodenal ulcers by
reducing the exposure of the small intestine to stomach acids.
How fiber helps in weight loss?
Fiber indirectly helps with weight loss in several ways. It provides bulk, which makes people feel full
faster. It slows the rate at which the stomach empties so people feel full longer. Fiber also requires
more chewing, forcing people to eat more slowly and perhaps less. High-fiber foods, such as fruits
and vegetables, wheat bread, and beans, are filling without providing many calories. Eating more
high-fiber foods may enable people to eat fewer less filling, high-calorie foods, such as high-fat
foods. However, fiber supplements, such as guar gum and cellulose, are not effective for weight
loss.
Some good sources of fiber:
Fiber is found only in plant foods that haven't had the fiber removed or destroyed during
processing of food. Some good sources include whole wheat breads and whole grain cereals like
brown rice, amaranth, oats, barley; fruits and vegetables of all types (especially those with edible
skins), seeds, berries,
dried fruits, and beans of all types.
Side Effects of High-Fiber Diets
A high-fiber eating plan is important to the health, but fiber can have side effects, including
intestinal bloating and gas. These often result not only from what does the person eat but how
quickly he eats.
If the person is adding higher-fiber foods to his diet, he has to incorporate them slowly, allowing his
body time to adjust to the increase. He has to chew more slowly to break down the fiber
compounds; this makes digestion easier.
Foods that can cause gas and bloating include:
• Fructose in fruit, honey and soft drinks.
• Sugar alcohols found in sugar-free gums and mints.
• Foods in the cabbage family.
The good news is that these foods don't have to be avoided. Making a few adjustments to the diet
and the way the one eats should help.
Additional Considerations:
Fiber reduces the absorption of most minerals. To minimize this effect, multimineral
supplements should not be taken at the same time as a high-fiber meal.
Food products made with processed grains should be avoided, such as white flour or white
rice, as they contain minimal fiber content.
Eat fresh fruits and vegetables, as opposed to drinking fruit and vegetable juices, since
fiber is removed during the juicing process.
Tips for increasing fiber in diet:
Substitute whole wheat flour for half or all of the flour in home baked goods.
When buying breads, crackers, and breakfast cereals, make sure the first ingredient listed
is whole wheat flour or another whole grain.
Try a variety of whole wheat pastas in place of regular pasta.
Eat skins and edible seeds of raw fruits and vegetables.
For high fiber snacks, eat fresh fruit and vegetables, whole grain crackers or popcorn.
For lunches, pick crunchy vegetables stuffed in whole wheat pita bread, salads and hearty
vegetable and bean soups.
For dessert bake berry pies, dates; fruit compotes; whole wheat fruit breads, brown rice or
whole wheat bread puddings; and whole wheat cakes and cookies.
Try Middle Eastern, Oriental and Mexican dishes that make liberal use of vegetables, whole
grains and dried beans.
Fiber Supplements:
Commercial fiber supplements are available ranging from bran tablets to purified cellulose (an
insoluble fiber). Many laxatives sold as stool softeners are actually fiber supplements. Since
different types of fibers work in different ways, no one-fiber supplement provides all of fibers
potential benefits. Persons unable to change their diets might benefit from fiber supplements as
suggested.
However, it is more beneficial to increase the amount of dietary fiber by eating a variety of high
fiber foods sources.
Avoiding Problems with increasing fiber:
Increasing fiber in diet too quickly can cause uncomfortable bloating and gas. Therefore, high fiber
foods should be added to the diet over time, in small amounts, to build up a tolerance to these
foods. If the person isn't used to eating beans, he should eat small amounts, 2 Tbsp., or so at a
meal, and then add more as he becomes accustomed to them. While increasing the dietary fiber at
least 8 cups of fluid should also be drunk every day. Remember that water, milk, juice and
decaffeinated sodas, teas and coffee are also sources of fluid.
How to increase fiber in diet?
The suggested goal for fiber intake is about 40 grams a day, from various sources. If you're
following a healthy diet you're more than likely already increasing your fiber intake by eating the
number of servings of whole grains, root vegetables, fruits, beans and vegetables outlined in your
plan. Here is a brief list of foods in amounts that provide 4-5 grams of fiber.
1 cup fresh raspberries
1/2 cup cooked figs
1/2 cup cooked lentils
1 cup cooked acorn squash
2 slices whole wheat bread
1/2 cup cooked pinto beans
2 cups cooked oatmeal
The amount of fiber in the present diet can be estimated by the charts below. Present fiber intake
is estimated and weekly fiber intake is increased by 2-4 grams. Thus, if in week 1, the person has
a base fiber content of 20 grams/day he would try to increase the amount of fiber to 22-24
grams/day for the first week. Then, in week 2, the total fiber would be 24-28 grams/day. The exact
amount of fiber added per day will be an individually determined amount. This should be based
upon the amount of flatus and bloating experienced with the dietary changes. If there is too much
gas and bloating, then the amount of fiber should be decreased.
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- Diet
Starvation
Fasting
Very Low Calorie Diet
Low Calorie Diet
Normal Calorie Diet
High Protein Low CHO Diet
High Fat Diet
Low Fat Diet
Beverly Hills Diet
High Fibre Diet
Grapefruit Diet
Fasting
Very Low Calorie Diet
Low Calorie Diet
Normal Calorie Diet
High Protein Low CHO Diet
High Fat Diet
Low Fat Diet
Beverly Hills Diet
High Fibre Diet
Grapefruit Diet
Proactol
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
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Pyruvate
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
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