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High Fiber Diet
High Fiber Diets are consistently mentioned in every dietitian's recommendation. This is because these diets lead to excellent digestion condition. Their wavelike contraction keep food moving through intestine and remove any obstacle in the bowels.
Effect
A high fiber diet results in larger, soft and bulky stools that are easier to pass through bowels. Due to this, many digestive tract disorders are averted, stopped or even reversed by including high fiber food in diet. It is believed that any harmful substance in stomach is also pushed out before it can cause any damage. High fiber food also help in providing relief from hemorrhoids. As an additional benefit, fiber is important in treating diabetes, elevated cholesterol, and cancer of colon.
In many studies across different regions of world, it has been found that people who have high percentage of fiber foods have lower intestine and digestion related problems
Types of High Fiber Food
A food is categorized as high fiber if contains more than 5g fiber per serving. Various kinds of fiber foods areGrain Products
- Whole grain breads, buns, bagels, muffins
- Bran foods and whole wheat product
- Cooked cereals
- Whole wheat products
- Barleys, popcorn and rice
Fruit
- Dried fruits
- Orange, apple, mango, grapes
- Berries
Vegetables
- Dried peas and beans such as kidney beans, lentils, lima beans, split peas, and pinto bean
- Broccoli, spinach and green peas
- Green leaf vegetables
Milk
- All milk products
Meat Products
- All meat products, fish and poultry
Dietary Guidelines
- Carefully include bread and cereal products that list whole grain or whole wheat as primary ingredient
- Opt for cooked and ready to eat cereals
- Eat as much raw food and vegetables as possible. They have high fiber content than any other food or juices. Dried fruits have also high fiber content
- Add a couple of tsp. of unprocessed wheat bran to some food such as meatloaf, homemade breads and various baked products
- Processing food in ways such as chopping, peeling, cooking, pureeing and processing may reduce fiber content
- Do not suddenly jump on high fiber diet as it may lead to gas problems, or diarrhea. Do it slowly and gradually.
- Always drink plenty of water.
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