The Amazing Health Benefits Of A High Fiber Diet

The lack of fiber in the average American's diet is the main reason for the rise of obesity

, heart disease and diabetes in this country. Our lifestyle has evolved in such a way that prepackaged foods have virtually replaced healthy home cooked meals. Despite the fact that fruits and vegetables are widely known to be greatly beneficial to the health, Americans are not consuming enough of them.

The Surgeon General and several other important health associations recommend consuming 35 grams of fiber daily. This amount would support both digestive and cardiovascular health, and promote weight loss and better weight management. The bad news is that getting as little as 12 grams of fiber is already difficult for most Americans. This may be attributed to the Standard American Diet or S.A.D. which is high in fat and refined forms of carbohydrates and low in fruits and vegetables (or fiber).

Unfortunately, not everyone is aware of the important health benefits fiber offers. Fiber absorbs excess substances such as cholesterol and flushes it out of the body through regular bowel movements. Because of this, normal cholesterol levels are maintained which in turn is beneficial to the cardiovascular system.

Fiber also promotes healthy blood sugar levels because of its ability to slow down the conversion of carbohydrates into sugar. Aside from this, the prolonged feeling of fullness created when fiber is consumed, eliminates snacking of foods that are high in carbohydrates.

Several researches were done to find out how effective fiber is in cleansing the colon. The researchers observed that a high fiber diet is closely linked to the decreased rate of colon-related diseases and even cancer. Of the two types of fiber soluble and insoluble, it was the latter type that was found to create such an effect. Insoluble fiber works by sweeping out the intestines of toxic build-up and other waste matter and taking these along during normal elimination. This flushing out of unwanted matter promotes good digestive health.

When it comes to weight loss and weight management, fiber is the most sought after aid. Not only are high fiber foods low in calories, they also work as natural appetite suppressants because they expand in the stomach creating a feeling of fullness which lasts for a long time. Foods which are high in fiber include fruits and vegetables, whole grains, nuts, and legumes.

For those who are ready to switch to a high fiber diet, there is a program that suggests the daily consumption of five servings of different high fiber foods such as fruits and vegetables. This simple diet is a good way to get started with the high fiber lifestyle full of health rewards and weight loss benefits.

by: Charles Volcolatte

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