Experts agree that dietary fiber is vitally important to our well being and digestive healthiness. The obvious benefit of this high fiber diet is help to soften the stool and make it easy to pass. According to a new study result, which published online in the Archive of Internal Medicine, those indigestible part of plant-base foods may reduce the risk of dying from respiratory disease, infections, and heart-related disease.
The study reveals that men and women who stick to the diet plan were 22 percent less likely dying from any causes just like stated above. In this article, we would take a deep look on those dietary facts. Below are things you should to know before you jump into a high fiber diet plan. These things may unlock the ‘miracles’ of the diet.
Things you should know about the high fiber diet
1. As stated at WebMD.com, high fiber diet has scientifically related to lower blood sugar and cholesterol levels. The researchers also say that the fiber may have anti-inflammatory properties since it can lower the risk of getting inflammation and lung disease.
2. According to the commonsensehealth.com, most of Americans consume 10 to 13 grams of fiber a day. This is far below the standard. Experts suggest to consuming at least 30 to 40 grams of fiber a day for a man and 21 to 25 grams for a woman.
3. Foods with high dietary fiber are easy to find. Including to those foods are pear with the skin (5.5 gr/serving), raspberries (8 gr/cup), apple with the skin (4.4 gr/serving), barley (6 grams/cup), oat bran muffin (5.2 gr/serving), whole-wheat spaghetti (6.2 gr/cup), split peas (16.3 gr/cup), and black beans (15 gr/cup), lentils (15.6 gr/cup).
4. The best way to increase cereal fiber is by eating the cereal as steel cut oats in the morning at your breakfast rather than cold cereal.
5. Choose natural-food base diet fiber instead of fiber supplement. Those nature-made fibers not only loaded with the fiber but also many health-promoting substances such as vitamins, and antioxidants. Those antioxidants are a gift from the nature with unique anti-inflammatory property.
6. Consuming high fiber diet regularly make you stay away from digestive problems such as chronic diarrhea, hemorrhoids, constipation, and fecal incontinence. According to the uptodate.com website, the fiber also can lower the risk of type 2 diabetes development.
7. People who already have chronic digestive problem such as irritable bowel syndrome, peptic ulcers, or those who in recovery time after a surgery should have a green light from a certified health practitioner before they go with a high fiber diet plan.
8. Adding high content of fiber on your diet plan without any preparation may upset your digestive systems such as abdominal bloating or gas. Start to consume the fiber in small amount first and increase slowly until your stomach accepts well those foods.