High Fiber Diet Plan"A high fiber
diet plan could be the key you've been searching for to achieve desired
weight loss and improved overall health."
Foods that contain fiber will help you feel fuller for longer periods of time, which will enable you to eat less. Fiber also adds bulk and softness to your daily bowel movements, which can relieve constipation. If you suffer from diabetes, diverticulosis, irritable bowel syndrome or high cholesterol, a diet containing foods with high fiber content may help improve these conditions. It's relatively simple to begin incorporating more fiber into your diet. It's important to think of changes in eating habits as more of a lifestyle change, not something you'll do for a while to achieve short-term goals and then quit. You've heard that "variety is the spice of life", right? Keep that in mind as you begin to replace items you are currently eating with those that pack more fiber. Get into the habit of reading labels at the grocery store to check for fiber content. Cereals that have bran or fiber in the name are good choices. Whole grain breads should have whole wheat or whole-wheat flour listed as the first ingredient in order to be high in fiber. Replace white flour pasta with whole grain products like whole-wheat pasta, barley, brown rice and couscous. Fiber can even be incorporated into baked goods. Replace white flour with whole grain flour or use half of each. Wheat bran and bran cereal can be added to muffins or breads for added texture and fiber. Soups and salads can benefit from the addition of beans, lentils or peas. Aim to eat at least five different servings of fresh vegetables and fruits on a daily basis. These are easily added in the way of a snack, side dish, or added to a main meal. It's recommended that adults consume about 20-35 grams of fiber each day. Here are some foods that pack five or more grams of fiber per serving: five dried prunes, one cup of blueberries, ½-cup of cooked legumes, peas or dried beans, ½-cup cooked barley, ½-cup peas, 1/3-cup Fiber One® or All Bran®, one cup of whole pasta, one medium-size fresh pear or apple (skin on), or three cups of air-popped popcorn. Foods that contain a about 2 to 4 grams of fiber per serving include: ½ of a cooked potato with skin intact, ½-cup cooked brown rice or carrots, one cup oatmeal, two tablespoons of smooth or crunchy peanut butter, one small orange, three graham wafers, one slice of either rye or whole wheat bread, ½ of a sweet potato with skin intact, one small bran muffin, or one cup of strawberries, to name a few. It's wise to add fiber to your diet gradually. If you experience a lot of bloating and gas, you may have added too much fiber too quickly. It's always a good idea to drink plenty of water on a daily basis, but when you are switching to a high fiber diet plan, it's especially important. Drink at least eight 8-ounce glasses every day. A high fiber diet plan can help to prevent colon cancer, among some other cancers, lower blood cholesterol, control diabetes, prevent a stroke, avoid gastrointestinal disorders and possibly help to prevent heart disease. With all of the benefits, why not begin your high fiber diet plan today?
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