The Duality of a High Fiber DietA focus on fruits and vegetables. Insoluble and soluble fiber. Strong benefits for both the digestive system and the cardiovascular system. A diet plan high in fiber seems to be the Yin and Yang of the dietary world.
Almost all diets high in fiber stress non-starchy vegetables (nearly all the green veggies) and low-sugar fruits (these lean towards the citrus fruits), this is evident just by looking at a list of high fiber foods. Even within these groupings of high fiber fruits and vegetables, some foods get additional notice – the “soup beans” seem to be a favorite. Legumes (beans, lentils, peas, etc.) are excellent sources of high fiber and the “soup beans” like navy, kidney, black and red score exceptionally well in complimenting a diet high in fiber.
Whole grains are also recognized as more beneficial to a diet high in fiber than their processed counterparts. Within this group the more traditional processed European breads (rye, pumpernickel, whole wheat, etc.) offer healthier options. The foods in a diet that is high in fiber break down into two categories – insoluble and soluble. Insoluble high fiber foods directly benefit the digestive track by slowing down how quickly the body processes carbohydrates. A uniform pace to the processing means that as the carbohydrates are converted to glucose, they will be entering the bloodstream at a steady rate as well (a vital part of a diabetic’s metabolism, which is why high fiber is key in their lives). Soluble foods in a diet that is high in fiber move into the cardiovascular system. The big benefits they create there are the removal of “bad” cholesterol (LDL cholesterol), while encouraging “good” cholesterol (HDL). To create even more benefit, you can focus on a low cholesterol high-fiber diet.
Diets high in fiber have gained mainstream acceptance since they were first used in diabetic diets. A number of diets high in fiber are used in fighting obesity, particularly a low calorie high fiber diet. The fiber’s ability to slow the digestive process down has several positive results in inducing weight loss: Causing the body to tap into stored fat in aiding digestion. Causing a feeling of fullness throughout the day and maintaining energy levels.
Olympic athletes have even used high fiber diets as part of their training. Athletes in general have been known to be fond of high fiber health bars, as well, thanks to their health benefits and convenience.
What foods you couple with a diet that is high in fiber is also important. Lean meats are good, but a shift to more poultry and fish is even better. Many high fiber diets stress cold water fish (mackerel, salmon, trout, etc.) which are high in a fatty acid called Omega 3. This has been shown to do an amazing job in reducing “bad” cholesterol when part of a high fiber diet. Wondering how you’re going to work all this beneficial fiber into your diet? Besides high fiber supplements (which are not as good as getting the real thing), you can work some high fiber recipes into your meal planning. You can even start your day off right with a high fiber muffin recipe.
If you are considering a high fiber diet, talk with a doctor or dietician first. There are a number of high fiber diets “on the market” and a professional will be able to help you select the one that best matches your goals and plans, or even help you customize one to suit your needs. Your goal may be a high fiber high protein diet, or a high fiber low carbohydrate diet – a nutritional specialist can help you decide. Coupled with a sensible fitness plan a high fiber diet can lead to long term healthy benefits, with a more positive and productive lifestyle. Here is a simple, proven plan that will have you losing weight in no time.
So, go ahead. Follow the plan above and begin your journey to overcoming your weight issues starting today. It's the healthy thing to do!
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