weight loss

Here’s what you should know – HealthifyMe

Written by hana

You’ve added protein, balanced the carbs, and cooked your food with healthy fats to meet your health goals and give your health a new look, but did you add fiber? Unfortunately, most of us ignore this essential ingredient of healthy meals. However, fiber consumption is one of the most important factors when assessing your overall health.

Roughage, also known as fiber, is a carbohydrate that the body cannot digest and can be found in plant foods such as grains, fruits, vegetables, nuts, and beans. Maintaining digestive health, promoting bowel movement, and eliminating harmful carcinogens and cholesterol from the body are just a few of the advantages that pass through the undigested body.

Plant foods contain two different types of fiber; Soluble fiber, which makes you feel fuller for longer, and insoluble fiber, which promotes digestion. A high-fiber diet offers many great health benefits. Because many foods contain both soluble and insoluble fiber, increasing your fiber intake is, fortunately, relatively simple. The general rule is that the more natural and unprocessed the food, the higher its fiber content. Therefore, adding fiber-rich fruits to your diet may be one of the easiest ways to achieve the ideal consumption of fiber.

This article will help you learn about a high fiber diet and everything you need to know, including finding the most important sources of fiber and starting a new routine for better health.

Every 1,000 calories you eat per day should be accompanied by 14 grams of fiber. That equates to about 24 grams of fiber for women, while for men, it’s 38 grams. It is recommended to start gradually increasing your intake of fiber and water if you are new to eating high-fiber foods. The fibers absorb water. Therefore, the more fiber you consume, the more fluids you should drink. You can add fiber to any meal or snack to improve your daily intake. Just take it slowly at first so your digestive system can handle it.

Healthy foods rich in fiber to include in your diet

A balanced diet should include a variety of nutrient-rich foods, including high-fiber fruits, vegetables, grains, legumes, nuts and seeds, throughout the day. Since you only find natural fiber in plants, you should incorporate plenty of plant sources into your diet. Few of them are:

whole fruits

Fruits with the skin, such as apples and pears, often have higher levels of insoluble fiber, while soft fruits, such as berries and bananas, have higher levels of soluble fiber.

Here are a few (of many) fruits that are high in fiber:

  • An apple
  • orange
  • Strawberry
  • blueberry
  • mango
  • raspberry
  • avocado
  • Dried fruits such as figs, dates and raisins

Vegetables rich in fiber

Vegetables are a great way to round out dishes and serve up a filling meal without packing on calories. In addition, meals are more filling when they contain vegetables rich in fiber.

  • asparagus
  • paprika
  • spinach
  • greens for salad
  • eggplant
  • Broccoli
  • cauliflower
  • cabbage
  • pumpkin
  • celery

High-fiber cereal

To make sure you’re consuming the most fiber, always choose whole grains over refined grains. Including more whole grain items, which are often high in calories, in your plate can help reduce overeating. Examples of high-fiber cereals include:

  • whole bread
  • barley
  • bulgur
  • brown rice
  • quinoa


Beans are a great food to add to your diet. They naturally contain a lot of fiber, but they also contain a lot of protein. All of these pills are incredibly adaptable. It would be better if you consist of the following foods in your diet rich in fiber:

  • black beans
  • chickpeas
  • kidney pills
  • lentil

seeds and nuts

Nuts and seeds provide a lot of fiber. In this diet, the following are especially great:

  • chia seeds
  • flaxseed
  • Pumpkin seeds
  • pumpkin seeds
  • Walnuts
  • almonds

Foods to avoid when following a high-fiber diet

Low-fiber cereals: Stay away from processed wheat items like white rice, pasta, bread, and crackers.

  • vegetables: Avoid clear vegetable juices. Save the peels and seeds when cooking. In addition, you should prefer vegetables that are high in fiber such as broccoli or cabbage over vegetables that are low in fiber such as lettuce.
  • the fruit: Avoid squeezing or peeling the fruit as the pulp and skin contain fiber. Avoid fruit juices and sauces, as whole, raw fruit contains more fiber than cooked or mashed foods.
  • dairy: Most dairy products contain very little fiber. However, dairy products provide calcium and protein.
  • Proteins: Meats are usually low in fiber, except for processed lunch meats, sausages, and hot dogs, which may have fiber-containing fillers.

Sample diet plan for a high-fiber diet

  • breakfast: Vegetable oats (1 cup) + 1 cup homemade curds + 1 teaspoon chia seeds (added to curds)
  • mid morning: Whole fruit (any seasonal fruit that is high in fiber)
  • lunch: Brown rice (1/2 cup) + curry beans (1/2 cup) + 1 cup tomato, cucumber and radish salad + 1 cup homemade curd
  • Snacks: Green gram sprouts (1 cup) + herbal tea (1 cup)
  • Dinner: Whole wheat chapati (2 pieces) + mixed vegetable curry (half a cup) + 1 cup of fresh tomato and cucumber salad

HealthifyMe Note

Current nutritional recommendations for a healthy, balanced diet contain a large portion of high-fiber foods such as whole grains, vegetables, fruits, and legumes. However, eating a lot of fiber in a short period of time can also be harmful. Hence, it is best to consume it only in the required quantities.

Benefits of a high-fiber diet

The benefits of a high-fiber diet are similar to those of other diets, and they include:

Promotes heart health

Dietary fiber supports heart health, but studies show that it may also help reduce the risk of stroke and other variables of cardiovascular disease.

Promotes weight loss

Dietary fiber helps people lose weight because it is rich in fibre, which makes you feel full and has fewer calories. Additionally, increasing your intake of high-fiber meals reduces the space left in your diet for foods that are less nutrient-dense.

lowering blood sugar

For people with diabetes, consuming enough fiber can lower blood sugar levels. According to research, a high-fiber diet can prevent and limit the ill effects of type 2 diabetes.

HealthifyMe Note

The ideal fiber intake for each person varies by age and gender. However, most people consume less fiber than necessary. Fiber supports heart health and helps lower blood sugar levels. A high-fiber diet helps maintain a healthy digestive system, lowers cholesterol and helps control blood sugar. Although fiber benefits your body, moderation is the key to a healthy life. Too much fiber causes bloating, gas, constipation, etc. However, a person can alleviate this by increasing fluid intake.

Disadvantages of a high-fiber diet

Too much of anything is harmful to your health. This is also true for a high-fiber diet.

Here are some of the harmful effects of eating high-fiber foods:

  • bloating
  • Stomach ache
  • Diarrhea
  • Temporary weight gain
  • intestinal obstruction
  • stomach problem
  • Low blood sugar


A balanced diet with the recommended amount of fiber is optimal for your overall health. When making any dietary adjustments, it is essential to start slowly and pay attention to your body. Fiber is an essential ingredient that may help with weight loss, lower blood sugar levels, fight constipation, and many other benefits. However, too much of it can cause unfavorable health effects. Health professionals always recommend including all food groups and adding variety to your diet for good health.

Download the Healthifyme app

About the author


Leave a Comment