High Fiber Diet , Fiber-rich Diet Plan

High fiber diet plan - Diet with Roughage

Previously called ‘roughage’, dietary fiber is the term that describes the carbohydrates that human’s can’t digest. Dietary fiber is found in plant foods such as cereals, pulses, fruits and vegetables and occurs mainly in the plant cell wall where it provides structural support for the plant.

Dietary fiber can be divided into two main types – soluble and insoluble fiber. Soluble fiber is thought to bind with cholesterol and prevent it from being reabsorbed into the bloodstream. This lowers the amount of cholesterol in the blood, therefore reducing the risk of heart disease. But that’s not all. Soluble fiber also forms a gel in the intestine, which is thought to slow down the digestion and absorption of carbohydrates, especially glucose. This means it can help to keep blood sugar levels steady, preventing feelings of hunger that leave you reaching for the biscuit tin. Foods rich in soluble fiber include fruits, vegetables, oats, barley, and pulses such as beans, lentils and peas.

In contrast, insoluble fiber helps to keep the digestive system in good working order by increasing the bulk and softness of the stools, which in turn assists the smooth passage of food through the body. It’s this type of fiber that helps to prevent bowel complaints like constipation and cancer. Foods rich in insoluble fiber include whole meal flour and bread, wholegrain breakfast cereals, bran, brown rice, whole meal pasta, grains and some fruits and vegetables. Eating a range of fiber-rich foods, rather than just one or two sources, is the best way to ensure you get a mixture of both soluble and insoluble fiber – and make the most of the health benefits offered by both.

Naturopaths recommend the following dietary regime which is based on fiber for health and vitality:

Breakfast full of fiber - whole food muesli made from rye, oats, barley, millet and brown rice flakes, sweetened with dried fruits and honey and taken with yoghurt or buttermilk, plus a herbal tea or chicory coffee.

Lunch - the main meal of the day is made up of salads, raw vegetables, seeds, nuts, sprouted grains and plant oils, plus wholegrain bread and Soya or other protein.

Supper - A light meal similar to breakfast, or simple steamed/raw vegetables and vegetable juices, plus whole grains.

Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule — and your goal which can only be achieved by having a balanced diet.

Find free Diet Plans to kick start your weight loss regime today. Plan your anti-obesity quest through a diet plan prepared by experts. Diet PLans for Healthy Heart, Diet PLans for Vegetarians and lots of other nutritional recommendations like fiber-rich diet.

This section is full of information on Belly Care tips, Healthy Diet Recipes, Free Diet and Weight Loss Plans, BMI Indicator and BMI Calculator, Seasonal diet recipes and other healthy and fitness oriented nutritious recipes for reducing the obesity quotient of your body.