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Helpful Tips for a High Fiber Diet

Helpful Tips for a High Fiber DietDietary fiber is much helpful in maintaining food move through your intestine. When you go for a high-fiber diet, you would be able to get rid of waste from your body and thus keep a healthy colon, because fibers go through your colon undigested while they could also be absorbed in water, large, so a large amount of would be formed and pass through your bowels quickly and easily. Therefore you should know something about a high fiber diet as follows:

Types of High-Fiber Foods

If you want to be engaged in a high-fiber diet, you should be aware of what kinds of foods high in fiber should be incorporated into your diet. The goal you try to achieve is that the minimum of 25 to 30 grams of fiber should be included in your daily diet. There are two different kinds of high-fiber foods you should take into account:
The first one is soluble fiber, which could be dissolved in water and helpful in reduction of cholesterol and glucose. At the same time, it could also assist with absorption of sugars so as to bring blood sugar to a lower level. Being dissolved in water, such fiber would create kind of gel-like substance. If you want to have more soluble fiber foods, you should take foods such as oatmeal, oats, peas and beans, citrus fruits as well as apples.
The second is insoluble fiber that is quite useful in alleviating constipation and regulating bowel movements through promotion of digestion in a better way. The insoluble fiber foods include vegetables brans, nuts and whole grains. In order to cleanse the colon, such high fiber foods should not be much processed for the aim of maintaining the “roughage” as necessary as possible.

High-Fiber Foods in the Daily Diet

When you are intended to increase the dietary fiber in your daily diet, you should try to begin with it slowly by having fiber foods step by step over a period of two weeks. When you have more fresh vegetables and fruits in your every meal, you should cut down the intake of meat and dairy products as well. Before you take some foods, you should read product labels to get a better idea about the amount of fiber contained in such foods. Putting food charts on the wall of your kitchen could also be helpful to know which high-fiber foods should be incorporated into your each meal.
Instead of having highly processed flour or cereals, you had better go for the whole grains in your recipes. As far as more fiber is concerned, you should take more fresh or stewed fruits rather than processed jellies and jams. If you want to eat salads, the dried fruits or raw vegetables like celery and carrots should be a good option. As for butter, you should take nut butters, almond or cashew in particular in your daily diet. White pasta and rice should be replaced in recipes with brown rice and whole-grain even if you have to adjust the cooking time accordingly.
When transitioning to a high-fiber diet, it is important to drink at least eight full glasses of water daily to assist in digestion and moving waste out of the body.
Experts also recommend drinking 64 fluid ounces of liquid a day, preferably water.

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