The Health and Weight Loss
Benefits of High Fiber Foods

High fiber foods offer an array of health and weight loss benefits. In this article we will cover the benefits they offer as well as provide you with a list of high fiber foods so you can easily include them in your current diet to ensure you obtain all the benefits that foods high in fiber offer.

What is Fiber?

It is not found in any animal products (meat, eggs, and dairy products) but is a component of many natural foods such as the skins of apples and other fruits, and the coverings of wheat and rice. Fiber basically cleans our intestines and helps them function more efficiently.

Why are high fiber foods so important?

This is mainly due to our consumption of highly refined and processed foods, which have had the majority of their fiber removed through the refining process. Eating a diet that is low in fiber certainly reduces our health and increases our risk of disease. A low-fiber diet is correlated with an increased incidence of heart disease, a number of gastro-intestinal diseases, and cancer, particularly of the colon and rectum.

The health and weight-loss benefits
of high fiber foods

Maintains optimal intestinal health by promoting the production of healthy intestinal flora.

Decreases gastro-intestinal transit time, which is related to a lower incidence of colon cancer.

Lowers blood cholesterol levels.

Slows the absorption of of carbohydrates, resulting in less insulin production.

Dilutes any toxic substances in the gut, which further reduces the risk of colon cancer.

Contributes to satiety. The added bulk from fiber helps to fill the stomach and therefore contributes to feelings of fullness.

The types of high fiber foods

Soluble fiber

Soluble fiber increases stool bulk slightly but not as much as insoluble fiber. It also supports the growth of normal intestinal bacteria. The bacteria causes the soluble fiber to ferment, which produces short-chain fatty acids. These short-chain fatty acids have a range of physiological health and weight-loss benefits.

One of soluble fiber's most important functions is in the way it is able to lower cholesterol levels in the blood stream by binding to bile salts so they can't be re-absorbed into the body (cholesterol is one of the components of bile).

Here's a list of high fiber foods
that contain soluble fiber:

Legumes (beans, peas, lentils)

Oats, rye, chia and barley

Some fruits and fruit juices

Some vegetables

Psyllium seed husk

Most fruits and vegetables contain soluble fiber, however, their skins are composed of insoluble fiber.

Insoluble fiber

It comes from the structural components of plant cell walls and is found in fruit and vegetable skins, whole-grain products (especially wheat bran) and some seeds.

Insoluble fiber's dilution of intestinal contents helps to minimise the impact of any cancer-causing compounds that may have been consumed, therefore reducing the risk of colon cancer.

Here's a list of high fiber foods
that contain insoluble fiber:

Myths about high fiber foods

This results from the short-chain fatty acids that get produced by the bacteria. These fatty acids lower the pH of the intestines (increase the acidity), which improves absorption.

Some plant foods that prevent absorption of minerals contain 'phytate' and this is thought to be the cause.

Fiber intake recommendations

This may be easily achieve by doing the following:

Adding a tablespoon of psyllium husks to your breakfast cereal every morning

Adding a tablespoon of nuts and seeds to your cereal every morning

Having a piece of fruit with your mid-morning and/ or mid-afternoon snack

Having 1-2 cups of salad or vegetables with your lunch and/ or dinner

Please Add Your Comments Here!

For taking the time to give me your feedback I am pleased to send you a complimentary copy of my 52-page e-book, 'How to Lose All the Weight You Want in the Next 90 Days!' (Valued at $17).

Please provide a return email address with your comments. Your contact details will always remain private and will not be published, shared or sold.

Here's what other people
have said about the article:

See the submissions from other people.

Here is the complete list of nutrition articles: