In past blog posts, we’ve covered important topics like healthy fats and the best vegan food sources of protein. Now it’s time to examine another pillar of clean eating: examples of foods high in dietary fiber.
The Clinically Proven Benefits of High Fiber Diet Planning
In the food blog post archives below this introductory overview, you’ll find plenty of in-depth articles with high fiber foods lists, high fiber breakfast cereal ideas, and high fiber smoothie bowl recipes. We’ll also discuss the benefits of a high fiber diet.
In the meantime, let’s review a quick definition of fiber.
Dietary fiber is plant matter that your body is unable to absorb or digest. Unlike nutritional assets like healthy fats or protein, your body doesn’t digest fiber. Alternatively, it moves along through your gut and eventually exits the body.
Fiber vs Insoluble Fiber
There are two types of fiber: soluble and insoluble. Insoluble fiber encourages a healthy flow of substances through your digestive system. Soluble fiber turns into a jelly-like substance when it dissolves in water. Researchers agree that soluble fiber is linked to healthier glucose and cholesterol levels. Some examples of foods with soluble fiber include muesli, potatoes, healthy pancakes, whole grain oats, and citrus fruits.
Not all fiber foods are equal. Between the various plant-based fiber foods, there are different quantities of soluble and insoluble fiber in each one.
How Much Fiber Do I Need?
According to the Institute of Medicine, the daily recommended intake (DRI) of fiber is different for various people. The guidelines all depend on gender and age. For example, women under the age of 50 have a DRI of 25 grams, while women over 50 have a DRI of 21 grams. In contrast, men under 50 have a DRI of 38 grams of fiber, while men over 50 should aim for at least 30 grams.
4 Benefits of High Fiber Diet
One of the benefits of high fiber food diet planning is that you can build prebiotics into your diet. Prebiotics are found in certain high fiber foods. For example, artichokes and garlic are both excellent high fiber foods with prebiotics.
Prebiotics are an essential part of a healthy gut, which leads to a stronger immune system, better overall health, and stronger mental health.
2. Healthy Digestion
Eating a diet rich in fiber helps keep your digestive tract healthy, whether you suffer from constipation, bloating, or diarrhea. Studies conclude that it may even prevent colon cancers and diverticular disease.
3. Increases Life Span
According to WebMD, multiple studies have shown that eating plenty of dietary fiber may increase your lifespan. This is particularly true of cereal fiber.
4. Healthy Weight Maintenance & Weight Loss
Like healthy fat foods, foods high in fiber tend to keep you feeling satisfied long after you eat them. This is mainly for two reasons. First, you’re less likely to grace on unhealthy snacks if you feel full longer. Second, many high fiber foods have oodles of fiber but comparatively little calories.
In order to learn more benefits of fiber diet plans, check out The Health Benefits of Fiber.
Abbreviated High Fiber Foods List
Check out “The Only High Fiber Foods List You’ll Ever Need” for a full, easy-to-understand list and blog post. However, you can use the list below to get an idea of foods that are good sources of dietary fiber.
Good Food Sources of Dietary Fiber
- Green Peas
- Muesli Cereal
- Organic Oats
- Healthy Pancakes Mix
High Fiber Food Recipes
But here are three favorites to get you started:
- Easy Muesli Breakfast Cookies
- Mango Acai Smoothie Bowl Recipe
- Farro & Kale Vegan Salad
- Blueberry Banana Smoothie Bowl
- Pomegranate Kiwi Muesli Bowl
Thanks for visiting the Mu Mu Muesli Health Food Blog! Check out the fiber-related blog posts below for more recipes and health information.
In reality, there are oodles of muesli benefits. This homemade cereal is good for weight loss, keeps you feeling full and energized long after you eat it, and it helps curb those pesky (and dangerous) refined sugar cravings. It’s also a much healthier alternative to granola!
What is dietary fiber and why is eating it so important? Welcome to your Guide to the Health Benefits of Fiber. Fiber improves your quality of life! It also fends off some rather troublesome diseases. Read on to learn more!