Fiber is an important part of our daily diet. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.

High Fiber Foods

High Fiber Foods

Eating a diet that is high in fiber has many potential health benefits. The health effects of the high-fiber may depend to some extent on the type of fiber eaten. However, the main difference between the health effects of two types of fiber are not clear and may vary between individuals, so many providers encourage adding fiber in whatever way is easiest for the patient.

Basically, the word fiber refers to carbohydrates that cannot be digested. Fiber is present in most plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is identical, and there are a number of ways to categorize it.

Meeting the daily recommended fiber intake may reduce your chance of heart disease and diabetes, and help lower your cholesterol. Fiber is best noted for its ability to prevent constipation. Many different research has highlighted how eating a diet high in fiber can boost your immune system and overall health, which help you look and feel your best. Some of the benefits include:

Cholesterol And Reduced Triglycerides

The soluble fibers are the type that will reduce cholesterol levels when used on a regular basis. Psyllium husk and prebiotic soluble fiber may also reduce cholesterol. They may also reduce the incidence of coronary heart disease. Oats, flax seeds and legumes or beans would be the recommended fibers.


Research linking fiber to certain cancers is mixed. When fiber is eaten, food moves with the body faster, which some experts believe can prevent harmful substances present in some foods from affecting the colon and could protect against colon cancer. Eating high-fiber food did not seem to protect people from colon cancer. Other types of cancer which may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer. Research continues to be inconclusive.

Blood Sugar

Soluble fiber such as in legumes (beans), oats as well as in prebiotic fibers slows the absorption of blood sugar and thus helps regulate the sugar in the blood. Insoluble fiber on a regular basis is assigned to reduced risk of type 2 diabetes.

Type 2 Diabetes

Type 2 diabetes is easily the most common form of diabetes. It is characterized by sustained high blood sugar levels. It has a tendency to develop when the body can no longer produce enough of the hormone insulin to lower blood sugar to normalcy levels or cannot properly use the insulin that it does produce.

Heart Health

Research shows that fiber significantly cuts down on the risk of heart disease. Those who ingested typically 26.3 grams of fiber daily were at lower risk for developing heart disease or using a heart attack than those who ate less.

Skin Health

When yeast and fungus are excreted with the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins from your body, improving the health and appearance of your skin.

Diverticular Disease

Diverticulitis, an inflammatory reaction of the intestine, is one of the most common age-related disorders of the colon in Western society. In North America, this painful disease is estimated to happen in one-third of all those over age 45 as well as in two-thirds of those over age 85. Among male health professionals inside a long-term follow-up study, eating dietary fiber, particularly insoluble fiber, was related to about a 40 percent lower risk of diverticular disease.

High Fiber Diet For Weight Loss

High Fiber Diet For Weight Loss

Weight Loss

High fiber diets tend to be more filling and give a sense of fullness earlier than an animal and meat based diet does. Additionally, the soluble prebiotic fibers have been proven to turn off the hunger hormones manufactured in the wall of the gut and also to increase the hormones that give a feeling of fullness. Those hormones come in the wall of the gut.