HIGH FIBER DIET
The High Fiber Diet consists of consuming fiber rich foods. The recommended amount of daily fiber, 20 to 30 grams, is shown to provide many health benefits. It helps prevent cancer, heart disease, and lower cholesterol.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and is found in food like fruits, grains, vegetables, oat bran and beans. Insoluble fiber does not dissolve in water due to its high amount of cellulose and is found in grain bran and vegetable skins.
Foods Emphasized: High fiber foods like fruits, vegetables, nuts and whole grains
Foods Discouraged: Processed foods
Premise and Guidelines: The High Fiber Diet is not necessarily a weight loss diet. High fiber foods are naturally low in fat so weight loss can be expected, but this diet places emphasis on getting the recommended minimum fiber per day. Most people do not get enough fiber, which could cause of multiple ailments. The average American only eats about 11 grams of fiber a day, rather than the recommended 20 to 30 grams.
This diet promotes a natural plant based meal plan. It follows the premise that our ancestors consumed large amounts of fiber and were a healthy people. As technology advanced, we turned toward processed foods that were high in fat and low in fiber, and with this trend came a great rise in unhealthy habits and medical conditions.
The High Fiber Diet challenges dieters to return to unprocessed healthier foods. Successful participants will achieve a lowered risk of heart and colon disease, certain cancers and weight loss.