Fiber is a plant-based food like vegetables, fruits, and whole grains. This fiber is not completely digested by the human body or the dietary enzymes. There are a number of benefits of consuming fiber-based foods as they can help manage weight, keep intestinal cancer at bay, and also help in lowering blood sugar levels in the body. When you start taking a high-fiber diet, you will be able to see much more benefits over a period of time.
Your high-fiber diet plan should contain the following:
- Vegetables of different colors, like spinach, kale, pumpkin, gourd, tomatoes, carrots, cucumbers and more.
- Fresh fruits such as apples, pears, bananas, mangoes, and oranges.
- Legumes like beans, peas, chickpeas, and lentils.
- Whole grains like wheat, oats, corn, rye, and barley.
- Seeds and nuts such as pumpkin seeds, sunflower seeds, walnuts, almonds and so on.
Benefits of a high-fiber diet
There are a number of health benefits that you will be able to enjoy when you are following a high-fiber diet plan and that will help you in staying healthy. Have a look at the benefits:
One of the most important benefits of a high-fiber diet plan is that you will be able to lose weight healthily. When you are planning to lose weight, just eating at least 30 grams of fiber per day will help you lose as much weight as people who follow a very complex diet plan that includes changes in calorie intake, salt levels, sugar levels, and many other major changes. This fiber does not just make you feel full for a longer time, but will also stop your body from absorbing the calories in your regular food.
Lower the risk of type 2 diabetes
This is a very well-known fact that fiber can help you stay away from type 2 diabetes. If you are taking at least 19 grams of fiber every day, then the chances or risk of getting type 2 diabetes is going to be 18 percent less compared to those who take less than 19 grams a day.
Risk of certain cancers reduces
The risks of breast cancer and colorectal cancer can be reduced to some extent if you are following a high-fiber diet plan. Certain types of cancer do not have any cure and hence it is always good to stay away from them and avoid their risk. If you take 10 grams of fiber every day, then your risk of breast cancer will be reduced by 5 percent and the colorectal cancer risk can be reduced by almost 10 percent.
Maintain a healthy weight
Often, many people manage to lose weight with crash dieting, but it gets a bit tough for them to maintain the weight after losing. But with the help of a high-fiber diet plan, you will be able to maintain weight over time and you will not regain the lost weight.
Odds of heart disease are reduced
The odds of heart-related diseases will be reduced by 9 percent if you can take at least 7 grams of fiber on a daily basis. The secret behind it is, the fiber you take will absorb all the cholesterol and will not clog the arteries. So, try to take in more fiber every day.
People who follow a high-fiber diet will have 17 percent lesser risk of death, whatever may be the cause of the death. So, make sure to add at least 19 percent of fiber to your daily diet and you will be able to see the difference yourself.
A natural detox
If you are looking for body detox or cleaning juice or tonic, then there is nothing better than fiber-based foods. This is going to help in flushing out all the toxins present in the body if you consume enough water on a daily basis too.
Fiber can also give you healthier bones. The availability of minerals like calcium can be increased by taking a fiber-based diet and hence you can have healthier bones.
Controls blood sugar level
When you start taking foods that contain fiber, especially soluble fiber, the sugar absorption will be reduced and hence the sugar levels in your body will be normalized.
Bowel movement made easy
If you are suffering from constipation, then eat foods that are rich in fiber. This is going to increase the size of the stool, its weight and also will soften it. It will be easier for you to pass bulky stool and hence you will no longer suffer from constipation.
There are many other benefits of a high-fiber diet plan and it can help you stay healthy over time. All you need to do is follow the diet plan correctly and make sure that you are drinking enough water regularly too. Any kind of diet or diet plan is incomplete without water.