High-Fiber Diet: Learn Fast with LEEP.APP

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A high-fiber diet offers many benefits, including weight loss. Fiber is a type of carbohydrate so it is not too easy to digest. However, it helps to provide a feeling of fullness after a meal without increasing blood sugar or calorie intake. Foods that contain fiber also require thorough chewing, which is a contributing factor to feelings of satisfaction when eating.

An overview of a high-fiber diet

There are three important forms of fiber: insoluble, soluble and prebiotic

Although not “born” with a mission to lose weight, a high-fiber diet plan has long been recommended for its health benefits along with its ability to aid in weight loss. Here are three important forms of fiber that diets typically include:

• Insoluble fiber: This fiber is found in plant cell walls and does not dissolve in water or ferment in the large intestine like soluble fiber does. It is found in whole grains, fruit peels, and green vegetables. This type of fiber aids digestion.
• Soluble fiber: This fiber is most abundantly found in legumes, beans, edible root plants (bulbs), fruit, or certain grains such as oats and barley. This is the main food source to feed the beneficial bacteria in the colon, which helps control blood sugar, especially in people with diabetes.
• Prebiotic fiber: This is another form of soluble fiber (also known as inulin or fructan) found in asparagus, onions, garlic, leeks, bananas and other edible roots (bulbs) as well as cereals. glass.

Note that foods high in fiber will also contain Fodmap (fermentable saccharides and alcohols, a form of short-chain carbohydrates that some people cannot digest, causing symptoms in intestinal disease).

>>> See more: 14 foods rich in soluble fiber are good for gym goers

How it works

Fiber is found only in plants. That’s why you need to increase the amount of plant-based foods in your diet to get enough fiber. And the good news is that plants are also packed with healthy nutrients, vitamins, antioxidants, and phytonutrients.

Take every opportunity to get fiber from food, instead of taking supplements. Products on the market that are advertised as boosting fiber also contain many added sugars and other artificial ingredients that are not good for health. So check the nutrition label carefully before using it!

List of foods to eat

Fruit

Fiber is especially found in the skins, seeds and cell membranes of plants, so the more fresh fruit you consume, the better. Juice has less fiber, and is often stripped of its valuable fiber, the skin.

Each 100g of raspberries or raspberries contains 8g of fiber and only about 64 calories. That makes them one of the most fiber-packed foods in the world. Almost every fruit has a certain amount of fiber, but raspberries and raspberries beat everyone else (with twice as much fiber as blueberries and strawberries). You can add to yogurt or use fresh for the most effective fiber supplement.

If that’s not your favorite, you can still find fiber in passion fruit, guava, pomegranate, or dried fruits like grapes, dates, and figs. But dried fruit often comes with a lot of sugar.

Although dried fruit is also a fruit, which also contains fiber, it is often high in sugar, making it not suitable for weight loss diets.

Green vegetables

Eating a lot of vegetables is good for health, so a high-fiber diet is preferred by many people

Vegetables are a great way to add extra portions without adding too many calories. Using more vegetables is both high in fiber and makes the meal more delicious.

At breakfast, vegetables such as onions, green bell peppers, spinach should be eaten with eggs to have a full amount of fiber as well as protein. Or you can enjoy a snack of hummus and raw vegetables like carrots, red bell peppers, green bell peppers, broccoli or celery.

Whole grains

Combine whole-grain bread and fresh fruit to increase the amount of fiber in your diet

Choose whole grains instead of refined grains to increase your fiber intake. For example, choose 100% whole-wheat bread instead of white bread (or bread that is not 100% whole-wheat).

Another great way to get the fiber you need is oats. But not all oatmeal is created equal. For classic oats, an average of 120g contains 4g of fiber. If you want more servings, you can double the amount of liquid and increase the cooking time. And to get more fiber in one serving, add a variety of fresh fruit toppings.

Legumes and lapim

Garbanzo beans are high in fiber in legumes

Beans are an effective food to add to the diet, not only because of their natural fiber content but also rich in protein. Black beans, garbanzo beans, kidney beans are the best because every 100g contains up to 6g of fiber. Beans are also highly versatile. For example, you can use black beans to make a veggie burger, stew, or chocolate cake. Boiled soybeans also make an excellent snack, with 4g of fiber in 100g of beans.

Beans or lentils are the two types that are mainly used to make soups. Just add beans with high-fiber vegetables like pumpkin and potatoes and you have a soup that is both delicious and nutritious. Homemade soups are recommended because they contain less salt and fat than those available in the supermarket.

Peeled seeds and seeds

Chia seeds, flax seeds… are very popular in high-fiber diets

One tablespoon of chia and flax seeds contains up to 3g of fiber. They are also great for adding to smoothies, oats, yogurt or salad dressings. Besides, these nuts are also a good source of fatty acids and Omega-3.

Flaxseed meal is used to make cakes, especially bread. Chia seeds are added to pudding, eaten as a breakfast or made into a delicious dessert.

Peeled or roasted pumpkin seeds can be eaten as a snack in combination with fall seasonings like cinnamon and nutmeg or savory spices like curry or cayenne pepper. You’ll get 4g of fiber with just 12 whole (unpeeled) pumpkin seeds.

Consider the amount of absorption

Because of its effect in the colon, fiber can be helpful for people with digestive problems, but not everyone. People with irritable bowel syndrome may benefit from soluble fiber as well as prebiotics.

If you have any medical conditions, consult your doctor to see if you should consume fiber, and how much is enough to add to your diet.

Advantages

Maintain regular bowel movements

Fiber helps the colon to do its job well, producing enough stools with appropriate softness, convenient for the process of defecation. So, consuming enough fiber helps maintain regular bowel movements, prevents constipation, hemorrhoids and even reduces the risk of colon cancer.

Weight loss

One of the benefits of increasing fiber in your diet is that you will soon have a slim figure

Fiber helps with weight loss because it is both low in calories and easy to feel full. When you eat foods high in fiber, you have less space for foods that don’t contain nutrients, such as refined carbohydrates.

Foods that contain fiber are also a good source of healthy lean protein instead of higher-fat sources like red meat. A 2015 study found that simply focusing on increasing fiber in the diet can lead to weight loss as effectively as following the American Heart Association’s extreme diet ( American Heart Association).

Improve heart health

Soluble fiber improves blood pressure and cholesterol levels and helps with weight loss. All of these factors are predisposing to cardiovascular disease. Based on the results of a study published in 2016, fiber helps reduce the risk of dying from heart disease.

Prevent cancer

A series of 2016 studies found that dietary fiber reduces the risk of dying from cancer. In particular, it has an effect on reducing the rate of colon cancer because it helps the digestive system work more efficiently.

The benefits of a high-fiber diet are many and varied. Besides, there are also some small disadvantages but also very easy to overcome.

Defect

Gas accumulation in the intestines

High-fiber foods, especially beans, cause gas to build up in the intestines leading to farting. It’s a bit embarrassing, but it’s harmless and a good sign that the bacteria in the gut are doing a good job. Prebiotic fiber can make that gas less odorous.

Flatulence

Bloating is the result of consuming too much fiber too quickly. So if you’re going to start a high-fiber diet plan, do it gradually. Add fiber little by little at a time so the digestive system can adapt.

Epilogue

Adding more fiber to your diet is a smart way to improve your health and aid in weight loss. Just a little extra caution for people with digestive health issues, and always remember to add fiber slowly to the diet rather than adding a lot at once.

In addition, if your diet goal is to lose weight, don’t forget to combine exercise so that your muscles are firm, healthy, and not “fluffy” after the process of blowing away the weight.

Reference source

What Is a High-Fiber Diet? https://www.verywellfit.com/high-fiber-foods-for-weight-loss-1087917 Date of access: 1/12/2020