High Fiber Weight Loss Plans
High Fiber Diets
What is Fiber?
Dietary fiber is a form of low-GI carbohydrate from plants. Fiber is not a source of energy or nutrition since the human body lacks the necessary enzymes to metabolize it in the gut. Fiber therefore adds no calories to our diet and passes largely unassimilated through the digestive system into the bowel.
Why is Fiber Helpful For Weight Loss?
Dietary fiber is a useful element in any weight reduction eating plan for several reasons:
Examples of High Fiber Diets
Raw food and vegetarian diets are typically rich in fiber. Popular weight loss plans that are high in dietary fiber, include: Eat More, Weight Less by Dean Ornish; and the F-Plan Diet by Audrey Eyton. Both diets are low in fat (10-20 percent of calories) and high in complex low-GI carbohydrates.
Types of Fiber
There are 2 types of dietary fiber: insoluble and soluble. Many plant foods contain both types, although in varying proportions. Insoluble fiber is mainly cellulose and is found in all plants. Good sources include: grains (wheat, corn, rice), vegetables and beans. Soluble fiber includes pectin (from apples and citrus fruits), beta-glucans (from oat-bran, oats, barley and rye) and arabinose (from beans). Specific food sources of insoluble fiber include: All Bran, Beans, Cabbage, Frozen Peas, Wholewheat bread, Carrots, Beets, Wheat bran, Brussels Sprouts, Wholegrains. Specific food sources of soluble fiber include: Apples, Oat bran, Beans, Strawberries, Mango, Citrus fruits, Parsnips, Oatbran, Seaweed, Dried Apricots.
Choose a Balanced High Fiber Diet
Although certain foods (eg. wheat bran) are very high in fiber, it is best to obtain your dietary fiber from a variety of sources.
Use of Supplements Not Recommended
It is best to get your dietary fiber naturally from high-fiber foods rather from fiber supplements. This is because some fiber supplements have caused severe stomach problems, including bloating, diarrhoea or even blockage.
Fiber Needs Extra Fluid
When adding fiber to your daily diet, increase your intake of fluids. Otherwise there is an increased risk of digestive discomfort, including increased constipation.
Recommended Daily Allowance (RDA) For Dietary Fiber
For Adults Under the Age of 50
For Adults Over the Age of 50
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