High Fiber Foods and Weight Management
Eating foods rich in fiber is essential for effective weight management and overall good health. Fiber is the part of plant-based foods that our bodies cannot digest. Because of this, fiber has a number of beneficial effects. Meat and dairy products do not contain fiber.
High fiber foods require more chewing and therefore slower food intake, resulting in a faster feeling of satiety, while feeling full longer compared to refined (low to no fiber) carbohydrate foods. High fiber foods tend to fill you up without filling you up.
Best High Fiber Foods
- 1 Best High Fiber Foods
Fiber also helps keep bowel movements regular, which is very important in clearing the body of carcinogens and other harmful compounds that build up in the intestines.
Quickly removing these compounds from the body greatly reduces the risk of developing diverticulitis and colon cancer. Dietary fiber also mediates the absorption of fat and thus reduces the risk of developing arteriosclerosis and heart disease.
The single biggest benefit of consuming foods with complex carbohydrates / fiber is that fiber limits the digestibility of plant starches while helping to buffer natural sugars. Fiber works by slowly releasing glucose into the bloodstream, causing a modest, gradual increase in insulin.
Carbohydrate Food and Sugar
This is very important because, ideally, the glucose and insulin should move smoothly and in a limited range. When refined carbohydrate foods and sugar are eaten, the levels of glucose and insulin in the blood rise sharply and then drop suddenly. These extreme movements are dangerous. This can lead to weight gain and, over time, lead to chronic and life-threatening health conditions.
Unfortunately, most carbohydrates these days come in the form of highly refined grain products that are fiber-free. White flour-based convenience products with extended shelf life are marketed as healthy, wholesome products that have found wide acceptance.
Little do people know that in 1942 the government ordered manufacturers to fortify white flour with vitamins B1, B2, B3 and iron in response to health problems caused by deficiencies in these vital nutrients. Even so, white flour is still lacking other nutrients.
Likewise, white sugar, a highly refined product made from sugar cane rich in nutrients and fiber, only provides empty calories. All fiber, vitamins, minerals and phytochemicals have been removed in the refining process.
Obesity, Diabetes, High Blood Pressure
All developed societies around the world have noted and experienced increases in the incidence of obesity, diabetes, high blood pressure, and heart disease as a direct result of increased consumption of refined carbohydrate foods and sugars that are free from fiber.
It is clear that the move away from eating high fiber foods has had a very negative impact on the health of people around the world.
The best high fiber foods are fresh, whole, natural foods like:
- Cruciferous vegetables ……… broccoli, cauliflower, asparagus, cabbage, kale, Brussels sprouts and others
- dried beans, lentils and peas,
- Whole grain products such as oats, barley, wheat
- fresh fruits
- Brown rice
Weight loss and long-term weight management are both made much easier by including high fiber diet food in your daily diet. It is recommended that you do this gradually, as increasing the amount of fiber in your diet can initially cause diarrhea and gas.
It’s also important to drink more water with high fiber foods to avoid constipation.
Eating foods rich in fiber will also help you avoid chronic health conditions and certain illnesses.
Benefit of High Fiber Diet
Many dieters, who suffer from frequent hunger pains and food cravings, have difficulty losing weight. While cravings and temptations are common pitfalls for many people, some nutritionists claim that following a high-fiber diet can help overcome common weight loss difficulties.
High fiber foods enable consumers to experience constant energy levels, an increased feeling of satiety, and decreased cravings for sugar, candy, or other unhealthy snacks.
In addition to these benefits, foods with fiber have also been shown to help lower cholesterol, combat high blood pressure / sugar-related issues, reduce your risk of colon cancer, obesity and hemorrhoids, and also prevent a number of health problems.
How Much Fiber Should You Eat?
While all healthy people should strive to consume around 30 to 40 grams of fiber each day, most Americans only eat 10 grams a day! As a result, many Americans have difficulty losing weight, in addition to a number of other health effects.
How fiber helps you lose weight?
High fiber foods help diets lose weight because of their unique digestive properties. When consumed, the fiber actually expands as it interacts with water and digestive fluids.
As the food source expands, the stomach literally becomes full. With this effect, it’s no wonder that studies show that dieters who consume a lot of fiber tend to consume far fewer calories.
Here’s how to start adding fiber to your diet?
To maintain a high-fiber diet, people should first cut unhealthy, low-fiber foods from their daily diet. Most fast foods are completely depleted of fiber, in addition to foods made with bleached flour, most prepackaged snacks, desserts, candies, and other man-made products.
For example, to make white bread, white hamburger buns, and other commonly consumed foods, manufacturers are actually removing whole grains from their healthy shell, resulting in a bleached flour product that is often completely fiber-free.
By consuming these low-fiber foods, dieters will experience less bloating because they will not expand in the stomach.
In addition, these low-fiber foods are digested very quickly, creating a harmful cycle of lack of energy and hunger.
In contrast, by consuming high fiber foods, people will be able to maintain their energy levels and hunger signals.
As these foods are simply digested much more slowly than low fiber products.
High Fiber Health Benefits
Dieters can enjoy a number of natural and delicious high fiber foods to experience a number of health benefits.
Some of the greatest sources of fiber in particular are healthy grains.
Some high fiber cereals can provide diets with over 50% of the recommended fiber intake and can help diets start their day less hungry and full of energy. In addition to high fiber cereals, foods with natural whole grain ingredients like whole grain bread, pasta, and carbohydrates are also great options.
Dieters can also enjoy a number of delicious high fiber snacks by consuming fruits and vegetables as well. Fruits in particular are high in fiber, especially fruits like peaches, apples, nectarines, and other stuffing options.
Diet Management Vegetables
Vegetables are also generally high in fiber. Broccoli, spinach, and broad beans, for example, are healthy and filling choices.
Another alternative that can give dieters a healthy afternoon snack boost is trail mix. Since dried fruits like raisins, cherries, and plums are excellent high fiber foods, most fruit trail mix products can provide diets with essential elements for weight loss. Similarly, the nuts and seeds in trail mix are also usually an excellent source of fiber.
- Best High Fiber Foods and Weight Management Diet Plans.