The Benefits Of Fiber In Your Diet

If you have found it difficult to stick to a calorie restricted diet because you are always hungry, fiber may be the answer. Nutritionist and owner of Nutrition Works in Louisville, Ky explains that fiber keeps you fuller for longer. After eating fiber you do not get as hungry as quickly; this means it makes it much easier for those who are trying to cut down their calorie intake.

Although fiber is a carbohydrate, unlike other carbohydrates your body doesn’t break it down, says Meyerowitz.

As Meyerowitz continues to explain, simple carbohydrates do not offer the same filling benefits. Fiber causes you to feel more satisfied and it does not make the blood sugar increase as quickly as simple carbohydrates. This controls addition of sugar to your system, making it more steady.

Apart from its benefits as a diet aid, there are many additional health benefits you can get from fiber which include:

Reducing the risk of diabetes; improving digestion; reducing constipation; improving digestion; regulation of blood sugar; and a lower risk of diverticulitis or inflammation of the intestines.

Good Dietary Sources Of Fiber

The healthiest foods and edible plants contain a high level of fiber. These included fresh fruits and vegetables and whole grains. Fiber can be soluble or insoluble. These two types of fiber act differently in your body while they are being processed, according to Meyerowitz. Simply put, soluble fiber can dissolve in water to a certain extent while insoluble fiber cannot.

It is better to get the fiber your body needs each day from foods you eat rather than from supplements. The majority of people need between 20 and 35 grams of fiber daily. Excellent sources of fiber include:

Whole-grain cereals, pastas and breads

Vegetables and fruits

Brown rice


Dried beans


Although it is important to make sure your body is getting enough fiber in your diet, it is also important to not increase your intake all at once. Increasing your fiber intake gradually will help to avoid side effects like abdominal pain, gas, bloating and diarrhea.

Smart Choices Of Fiber In Your Diet

Once you know which foods are rich in fiber it is time to find ways to include them in your daily snacks and meals. Here are a few tips that will help you to get more fiber each day:

Eat whole-grain cereal or oatmeal for breakfast along with fresh fruit.

Eat your vegetables and fruits raw and leave the skins on in order to get more fiber from them.

Choose dried or fresh fruits for your snacks.

Choose couscous, barley or bulgur as a side dish.

Switch from white rice to brown.

Eat popcorn as a healthy fiber-rich snack.

Add vegetables to all of your meals.

Eat whole-wheat pasta instead of white pasta.

Make sure that you eat a minimum of two and a half cups of vegetables and two cups of fruit each day. Choose fruit and vegetables that are particularly high in fiber such as apples, spinach, peas, sweet potatoes, berries and pears.

Bran muffins make a great fiber-rich snack or breakfast food.

Fiber is one of the healthiest things you can eat in addition to being filling and delicious. There are many easy ways to make fiber a big part of each day in a tasty way; and you will notice the benefits quickly. It’s a simple, easy way to feel satisfied while getting your body into a healthy state.

Mary D. Jordan / February 6, 2015 / Choose food wisely