What is a high fiber diet and how is it done?

Diets or eating regimens are characterized by following an objective that usually favors the health of the organism and allows obtaining nutrients or improvements in some processes. 

In the following article, we will talk specifically about the high-fiber diet and its benefits, also mentioning which foods can be included and which ones to avoid. 

What is fiber?

Fiber is a compound that is naturally found in some foods of plant origin, being part of carbohydrates and classified according to its ability to solubilize in water ( soluble fiber and non-soluble fiber ). It is responsible for providing great benefits to the health of its consumers, in important structures and systems of the body.

You should know: Fiber is not digested by enzymes in the digestive system, but it is precisely this characteristic that makes it so beneficial. It is composed of three important elements such as polysaccharides, lignin and resistant starches.

What would a high-fiber diet look like?

A diet rich in fiber will stand out for having a food source with high concentrations of this component. We mention below what are the recommended foods, those that should be avoided and a small example of an applicable diet.

1. Foods that can be consumed

The foods that can be consumed are characterized by being of vegetable origin, since the fiber is obtained from that nature. The most recommended are:

• Vegetables like lettuce , carrots, potatoes, broccoli , and pumpkins.
• Legumes like quinoa , beans and chickpeas.
• Walnuts, almonds , oats and mushrooms.
• Fruits like apple , kiwi and banana. 

2. Foods to avoid

Among the foods that we should avoid, we can highlight those that do not provide significant amounts of fiber and that slow down the digestion process due to the nature of their nutritional molecules. We mention a few below:

• Dairy products such as yogurt , cheeses and creams.
• Meats , sausages and fish.
• Eggs, nuts and processed products (snacks, soft drinks, instant or industrialized meals). 

3. Example of a menu in a diet rich in fiber

A diet rich in fiber must be balanced for the correct nutrition of our body, also helping us to avoid excesses and deficits that may end up harming our health. Here are several examples of the most important meals:

Breakfast

Breakfast , as we know, is the most important meal of the day and the one that will allow us to start with all the energy possible. In this meal we can include:

• Oatmeal with skimmed milk, including fruits such as kiwi, apple and banana.
• Potato, tomato and chard omelette. It can be accompanied with toasted bread.
• Toasted bread with jam and orange juice.

Lunch

Lunch should be a more substantial meal that includes protein , since although its consumption should be reduced, it should not disappear. They are essential for the proper functioning of our body. Some examples can be:

• Spinach salad , grilled pork, baked potatoes.
• Chickpeas , meat and tomato, orange or watermelon salad.
• Rice with artichokes, baked chicken and tomato, Apple.

Afternoon snack

The snack is essential for the correct balance of food and portions. It also allows the inclusion of some nutrients.

• Toast with jam.
• Fruit bowl.
• Cereal bars, granola.

Cena

Dinner is characterized by being one of the lightest meals of the day, allowing adequate rest. It is recommended:

• Chicken soup, salad and fruit.
• Carrot cream , sautéed vegetables , fruit.
• Tuna and vegetable sandwich, apple.

What are the benefits of a high-fiber diet?

The consumption of a diet rich in fiber, confers a long list of benefits for the health of its consumers. They will be mentioned below to allow their recognition and use: 

1. Limits the absorption of cholesterol

Fiber has the ability to reduce high blood cholesterol levels and therefore reduce the risk of affected or clogged arteries. However, the lack of fiber also affects the bacteria in the colon and therefore a concentration of cholesterol and saturated fats is produced. (1)

2. Reduces blood sugar levels

Fiber, as we previously mentioned, is a carbohydrate, which means that a diet rich in fiber will decrease the digestion and absorption of certain components, improving blood glucose control.

Note: Fiber has the ability to increase the viscosity of the intestinal content , which will create a barrier for the absorption of sugars and prevent peaks that may occur. (two)

3. Regulates blood pressure

The inclusion of fiber in the diet allows the treatment and prevention of cardiac disorders, especially thanks to its ability to regulate and lower blood pressure. 

To highlight: An increase in the consumption of foods rich in this component has had positive results on health . (3)

4. Promotes intestinal health

Fiber is a nutrient that greatly benefits intestinal health, in addition to promoting transit and reducing the risk of diseases or disorders such as hemorrhoids and irritable bowel syndrome. 

You should know: It is important to note that it also has the ability to favor our intestinal microbiota .

5. Helps control weight 

Fiber produces a feeling of satiety, which reduces food consumption and therefore benefits the body and prevents digestive problems. Reducing excessive food consumption and feelings of anxiety helps control weight and therefore reduces the risk of overweight and obesity. 

6. Reduces the risk of chronic diseases

A study carried out by the World Health Organization (WHO) has left clear evidence that the consumption of foods with fiber greatly reduces the risk of heart disease, diabetes, stroke, among others. (4)

Note: There are even so many changes in metabolism and lifestyle that there is also a significant reduction in cancer cases, mainly colon cancer. (5)

What risks does a diet rich in fiber have?

Fiber, among all its benefits, has an active principle that is very important to take into account. It is the reduction of calcium absorption, an extremely essential mineral for the correct development and functioning of the organism.

Important: Although fiber is recommended, especially in patients with overweight and diabetes, to maintain balance with this mineral it is important to seek medical advice and assistance.

Jane Bones

University Professional in the area of ​​Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of ​​health. Interested in topics of Psychology, Occupational Health, and General Medicine.