High Fiber Diet Review

High Fiber
Diet Review

by George Pierce

George Pierce
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High Fiber Diet Review
 
Do high fiber diets work?
How do they work?
What foods are high in fiber?
Are there any high fiber diets that you can enjoy?
Are there any negatives in a high fiber diet plan?
Are there any tips or suggestions, to make a high fiber diet easier?

The biggest problem with a high fiber diet seems to be that most people do not stick with it.  This problem, of course, is typical of most diets, so why is a high fiber diet any different?.   
 
To make a high fiber diet continue to work long term. you simply need a little extra research and planning.  
You will be helping yourself to stay on your high fiber diet and to be able to enjoy it!

high fiber breakfast


A high fiber diet is more than healthy, much more, 
so please read on!


General Information about a High Fiber Diet:
                                                           
Dietary fiber, is also called  roughage or bulk. Fiber is actually all the parts of plant foods that your body can't digest or absorb. 

Food components like carbohydrates or proteins or fats are broken down and absorbed by your body.  Fiber, however, is not digested by your body, so it passes through your stomach, small intestine, colon and out of your body. 

Fiber is classified into two categories: one that does not dissolve in water (insoluble fiber) and one that does dissolve in water (soluble fiber).

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk.  Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
 
Soluble fiber dissolves in water to form a gel-like material.  Soluble fiber can be found in oats, peas, beans, apples, citrus fruits, carrots, barley andpsyllium. 
   
high fiber soup


What are the benefits of a high fiber diet?
  •  Dietary fiber is able to increase the weight and size of your stool as well as softening your stool.  The result is that your stool is easier to pass, which reduces your chances of constipation..  Fiber also helps with loose, watery stools,  because the fiber absorbs water and adds bulk to your stool. Fiber might also provide relief from irritable bowel syndrome. 
  • Dietary fiber will help you to  maintain bowel integrity and health. 
  • Fiber can also lower your risk of  hemorrhoids, and small pouches in your colon (diverticular disease). 
  • Some fiber is fermented in the colon which may play a role in preventing diseases of the colon. 
  • A high fiber diet lowers blood cholesterol levels. 
  • Increased fiber in your diet can lower blood pressure and inflammation, thus contributing to heart health.
  • Dietary Fiber helps control blood sugar levels. Soluble fiber slows the absorption of sugar, which for people with diabetes can help improve blood sugar levels. Insoluble fiber has been linked with a lowered risk of  type 2 diabetes. 
  • A high fiber diet aids in weight loss. High-fiber foods often take more time to chew so your body has more time to decide that you are no longer hungry, which means that you are less likely to overeat. A high-fiber diet also makes your meal seem larger and stay longer, so you feel full sooner and stay feeling full longer. High fiber foods usually have less calories than the same amount of other foods. 
  • A high fiber diet may have a beneficial effect on colon cancer and rectal cancer. The jury is still out on this issue.  Some studies indicate that fiber can help reduce colorectal cancer and others show that fiber can increase colorectal cancer.   
high fiber breakfast with granola and berries
How much fiber should you be getting?                       

The National Academy of Sciences' Institute of Medicine makes the following recommendations:

  
Men        age 50 or under, 38 grams.          Men over 50,      30 grams.   
Women   age 50 or under, 25 grams.          Women over 50, 21 grams.             
 
BEWARE: 

If you decide to begin a high fiber diet, you want to add more and more fiber  to your diet, GRADUALLY!     Why?  You will be less likely to have abdominal discomfort and/or diarrhea, if you add fiber to your diet over several weeks.  

FYI:  

Water is most helpful when it comes to passing fiber, so drink plenty of water.  Eight glasses of water per day is recommended.  As you add more and more fiber, be sure to add more and more water!

This information is for educational purposes and are the WLDW opinion, consult your health care provider before making any decisions (see disclaimer below).
The Good News is:  A high fiber diet will be easy with just a little research and planning...a high fiber diet is a wonderfully healthy diet  as you can see from some of the benefits.

The Bad News is:  A high fiber diet will probably fail if you fail to research and plan ahead, and if you do not include the five crucial factors.
  high
fiber strawberries

Helpful tips and information to make your high fiber diet be easier and more likely to succeed: 
   

Read labels on foods...you are looking for whole wheat or whole grain as the first ingredient in cereals and breads, and you want to see at least 3 grams of fiber per serving.

Add fiber to your meat dishes by adding foods such as black-eyed peas, oatmeal, bran, kidney beans, or pinto beans.                                                        
Add more fruits and vegetables to your meals.  Raw is best, dried fruits are also good, whereby canned or cooked or juices have less fiber. 

Add two to three or more teaspoons of wheat bran (unprocessed) to meat dishes such as meatloaf and casseroles and experiment by adding it to other baked dishes as well as breads and muffins.

Cooking, peeling, and chopping may reduce fiber content, so keep fruits and vegetables as natural as possible.  

Oat bran can make a good substitute for about one-third of flour used in most baked goods recipes.

Eat a wide variety of high fiber foods.  Relying on just a few or a fiber supplement will usually be less effective and short-lived.  Variety will help you to be more creative and will mean a more pleasing and enjoyable diet.

Add fiber to dairy products.  Add fruits and berries and nuts and seeds will increase the fiber and the flavor.

Add fiber gradually to reduce any discomforts.

Do not be afraid to experiment.  You will be surprised!

You must drink lots of water to help the fiber pass through your body.                                                          
high fiber carrots in basket
A few guidelines to help you with a High Fiber Diet:

BREADS/GRAINS (6 or more servings per day).


Pita bread 
Rye bread 

Whole wheat crackers or crisp breads 
Whole grain breads
Muffins

Oatmeal 
Oat bran
Grits 

Wheat germ 
Bagels

Brown rice 
Whole grain or bran cereals  
Barley, dry 
Whole wheat pasta

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VEGETABLES (3-5 servings per day)

Artichoke,
Asparagus 
Aubergene
Beans
Beet

Broccoli 
Brussels sprouts
Cabbage
Carrot 
Cauliflower
Celeriac 
Celery
Chard 
Chicory
Collards
Corn 
Cress 
Cucumbers
Gourds
Kales 
Kohlrabi 
Leek
Lettuce 
Melons

Mushrooms
Okra
Onions 
Parsnips 
Peas 
Peppers 
Potatoes
Pumpkins
Radicchio 
Radish 
Rhubarb 
Rutabaga

Shallots 
Spinach 
Squash 
Swede
Sweetcorn 
Sweet potato
  
Tomatoes 
Turnips
Watercress 
Watermelon 
Yams
Zucchini

high fiber
nectarines


FRUIT (2-4 servings per day)

Apple
Apricot 
Banana 
Berries
Coconut 
Fig
Grape
Grapefruit 
Guava
Kiwi
Lemon
Lime
Nectarine
Orange
Papaya
Peach
Pear
Persimmon
Pineapple
Plum
Pomegranate
Quince
Tamarillo
Watermelon

girl eating watermelon


MEAT & MEAT SUBSTITUTES (2-3 servings per day totaling 6 ounces)

MILK & DAIRY (2-3 servings per day)

BEANS and PEAS:  garbanzo beans, kidney beans, lentils, lima beans, split peas, and pinto beans 

NUTS and SEEDS: 

almonds, Brazil nuts, cashews, 
peanuts, peanut butter, sesame, sunflower seeds, and walnuts.  If you are following a low fat diet, use nuts and seeds only in moderation.

Meat, fish, poultry, and eggs 

FATS & SNACKS 

Popcorn, whole-wheat pretzels, baked tortilla corn chips or trail mix made with dried fruits, nuts, and seeds 
Cakes, breads, and cookies made with oatmeal, fruit, and nuts 
Bean dip 

Note: The above list is not all inclusive.
  
FOOD CHARTS to help you with your high fiber diet:

These fiber sources are ranked for fiber content. 
"A" category is the highest, with over 7 grams per serving. 
"B" has 3 grams plus.  
"C" foods have under 3 grams. 

For a more printer friendly version of this information, go to the high fiber foods charts web page.

high fiber fruits and vegetables

High Fiber Food Chart  

Category A (more than 7 grams per serving)  
 
 FOOD  AMOUNT  TOTAL FIBER (grams)
 Avocado  1 medium  11.84
 Black beans, cooked  1 cup  14.92
 Bran cereal  1 cup  19.94
 Broccoli, cooked  1 cup  4.50
 Green peas, cooked  1 cup  8.84
 Kale, cooked  1 cup  7.20
 Kidney beans, cooked  1 cup  13.33
 Lentils, cooked  1 cup  15.64
 Lima beans, cooked  1 cup  13.16
 Navy beans, cooked  1 cup  11.65
 Oats, dry  1 cup  12.00
 Pinto beans, cooked  1 cup  14.71
 Split peas, cooked  1 cup  16.27
 Raspberries  1 cup  8.34
 Rice, brown, uncooked  1 cup  7.98
 Soybeans, cooked  1 cup  7.62

Category B (more than 3 grams per serving)
 FOOD  AMOUNT  TOTAL FIBER (grams)
 Almonds  1 oz.  4.22
 Apple, w/ skin  1 medium  5.00
 Banana  1 medium  3.92
 Blueberries  1 cup  4.18
 Cabbage, cooked  1 cup  4.20
 Cauliflower, cooked  1 cup  3.43
 Corn, sweet  1 cup  4.66
 Figs, dried  2 medium  3.74
 Flax seeds  3 tsp.  6.97
 Garbanzo beans, cooked  1 cup  5.80
 Grapefruit  1/2 medium  6.12
 Green beans, cooked  1 cup  3.95
 Olives  1 cup  4.30
 Oranges, navel  1 medium  3.40
 Papaya  1 each  5.47
 Pasta, whole wheat  1 cup  6.34
 Peach, dried  3 pcs.  3.18
 Pear  1 medium  5.08
 Pistachio nuts  1 oz.  3.10
 Potato, baked w/ skin  1 medium  4.80
 Prunes  1/4 cup  3.02
 Pumpkin seeds  1/4 cup  4.12
 Sesame seeds  1/4 cup  4.32
 Spinach, cooked  1 cup  3.98
 Strawberries  1 cup  5.94
 Sweet potato, cooked  1 cup  3.68
 Swiss chard, cooked  1 cup  5.04
 Winter squash  1 cup  5.74
 Yam, cooked cubes  1 cup  5.30

Category C (less than 3 grams per serving)
 FOOD  AMOUNT  TOTAL FIBER (grams)
 Apricots  3 medium  0.98
 Apricots, dried  5 pieces  2.89
 Asparagus, cooked  1 cup  2.88
 Beets, cooked  1 cup  2.85
 Bread, whole wheat  1 slice  2.00
 Brussels sprouts, cooked  1 cup  2.84
 Cantaloupe, cubes  1 cup  1.28
 Carrots, raw  1 medium  2.00
 Cashews  1 oz.  1.00
 Celery  1 stalk  1.02
 Collard greens, cooked  1 cup  2.58
 Cranberries  1/2 cup  1.99
 Cucumber, sliced w/ peel  1 cup  0.83
 Eggplant, cooked cubes  1 cup  2.48
 Kiwifruit  1 each  2.58
 Mushrooms, raw  1 cup  1.36
 Mustard greens, cooked  1 cup  2.80
 Onions, raw  1 cup  2.88
 Peanuts  1 oz.  2.30
 Peach  1 medium  2.00
 Peppers, sweet  1 cup  2.62
 Pineapple  1 cup  1.86
 Plum  1 medium  1.00
 Raisins  1.5 oz box  1.60
 Romaine lettuce  1 cup  0.95
 Summer squash, cooked  1 cup  2.52
 Sunflower seeds  1/4 cup  3.00
 Tomato  1 medium  1.00
 Walnuts  1 oz.  2.98
 Zucchini, cooked  1 cup  2.63
young couple walking

List of High Fiber Foods 

(The fiber count for most packaged foods can be found on the label.)
FRUIT AMOUNT FIBER (grams)
Apples with skin 1 medium
5.00
Apricot 3 medium
0.98
Apricots, dried 5 pieces
2.89
Banana 1 medium
3.92
Blueberries 1 cup
4.18
Cantaloupe, cubes 1 cup
1.28
Figs, dried 2 medium
3.74
Grapefruit 1/2 medium
6.12
Orange, navel 1 medium
3.40
Peach 1 medium
2.00
Peaches, dried 3 pieces
3.18
Pear 1 medium
5.08
Plum 1 medium
1.00
Raisins 1.5 oz box
1.60
Raspberries 1 cup
8.34
Strawberries 1 cup
3.98
     
VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium
11.84
Beets, cooked 1 cup
2.85
Beet greens 1 cup
4.20
Bok choy, cooked 1 cup
2.76
Broccoli, cooked 1 cup
4.5
Brussels sprouts 1 cup
2.84
Cabbage, cooked 1 cup
4.20
Carrot 1 medium
2.00
Carrot, cooked 1 cup
5.22
Cauliflower, cooked 1 cup
3.43
Cole slaw 1 cup
4.00
Collard greens, cooked 1 cup
2.58
Corn, sweet 1 cup
4.66
Green beans 1 cup
3.95
Celery 1 stalk
1.02
Kale, cooked 1 cup
7.20
Onions, raw 1 cup
2.88
Peas, cooked 1 cup
8.84
Peppers, sweet 1 cup
2.62
Pop corn, air-popped 3 cups
3.60
Potato, baked w/skin 1 medium
4.80
Spinach, cooked 1 cup
4.32
Summer squash, cooked 1 cup
2.52
Sweet potato, cooked 1 cup
5.94
Swiss chard, cooked 1 cup
3.68
Tomato 1 medium
1.00
Winter squash, cooked 1 cup
5.74
Zucchini, cooked 1 cup
2.63
     
CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup
19.94
Bread, whole wheat 1 slice
2.00
Oats, rolled dry 1 cup
12.00
Pasta, whole wheat 1 cup
6.34
Rice, dry brown 1 cup
7.98
     
BEANS, NUTS, SEEDS AMOUNT FIBER (grams)
Almonds 1 oz
4.22
Black beans, cooked 1 cup
14.92
Cashews 1 oz
1.00
Flax seeds 3 tbs
6.97
Garbanzo beans, cooked 1 cup
5.80
Kidney beans, cooked 1 cup
13.33
Lentils, red cooked 1 cup
15.64
Lima beans, cooked 1 cup
13.16
Peanuts 1 oz
2.30
Pistachio nuts 1 oz
3.10
Pumpkin seeds 1/4 cup
4.12
Soybeans, cooked 1 cup
7.62
Sunflower seeds 1/4 cup
3.00
Walnuts 1 oz
3.08
animated man with megaphone

Are there any side effects to a high fiber diet?

There ARE side effects which can include cramps, abdominal discomfort, bloating, flatulence, and diarrhea.  To reduce or avoid these side effects,  increase your fiber intake gradually.  Too much fiber may also interfere with mineral absorption, but since high fiber foods are usually rich in minerals this should not become a problem.

In Conclusion: 

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  I give a high fiber diet, TWO THUMBS UP!  A high fiber diet will help you to lose weight, a high fiber diet does work, works well and can be maintained.  A high fiber diet will help you to eat a more healthy diet as well and the long term benefits are wonderful.  You will look and feel great!  Colon health is a major key to good health, and a high fiber diet is the best way to promote good colon health.  


Toxins of all kinds seem to be in almost everything we eat.  A high fiber diet promotes a lower intake of  foods that may have toxins and the fiber helps to remove new toxins and gradually lower the amount of old toxins in your body...shedding unwanted weight, feeling renewed energy, reducing your chances of disease, and longer life are just a few of the many benefits that you can look forward to!   

 I suggest that you strongly consider a high fiber diet.

Thank you for reading, my friends.  I wish you success on your weight loss journey.

Kind regards,
George Pierce
Founder Win At Losing Weight

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