by E.M. August
What is a high fiber diet and how can I benefit from one?




Let's first ask ourselves, what is fiber? Fiber is essentially the part of plants like fruit and vegetables that allows them to keep their shape and form. Common foods we eat that are rich in fiber include vegetables such as beans, leafy greens or staples like peas and corn as well as fruits like oranges, apples and berries. Almost all plant derived food has a fiber content.


So now that we know what fiber is, we need to answer the question - what is a high fiber diet? Most simply answered, a high fiber diet is a diet rich in high fiber foods like fruits and vegetables. A high fiber diet is what allows many of our bodies natural processes to function unimpeded. Think about it - our ancestors weren't eating big macs and milkshakes - they were grabbing food from trees and digging it up from the ground when they wanted to eat.


A high fiber diet plan is the best strategy to help our body keep our colon healthy. Some disorders such as diverticulitis and constipation can actually be linked to a giber deficiency. Beyond those problems, most scientists and doctors agree - a healthy fiber intake helps fight problems in the digestive track from top to bottom including constipation, hemorrhoids and diverticulosis A fiber rich diet will also help fight high cholesterol. Sounds pretty good doesn't it?


For someone interested in increasing their fiber intake there are 2 basic types of fiber to be aware of. First there is insoluble fiber. Insoluble fiber can be found in in foods like wheat, nuts, bran, nuts and vegetables. Insoluble fiber does not dissolve in water so it is the type of fiber that we know to help peoples bowel movements. Since this type of fiber is not dissolving in our bodies, it ends up helping guide material through our digestive tract and inside of our colon. By bulking up ones stool, insoluble fiber can help those who suffer from constipation.


Soluble fiber on the other hand, is the type of fiber that we find in foods like oats, apples, oranges, barley, psyllium, flax and beans. Soluble fiber is able to absorb water which then results in the softening of our stools. This leads to an easier elimination which is something we can all get behind!


The soluble fiber known as "beta glucan" found in foods like oats, are able to bind to body acids and bile in the intestinal tract. Unfortunately, bile naturally contains a high level of cholesterol that our body is able to absorb. The good news, is that beta glucan binds with these biles and is eliminated through the stool, thus taking that pesky cholesterol with it. Who knew? A high fiber diet plan has been shown to help reduce cholesterol to healthy levels in those with cholesterol problems.