As a person who has either just experienced, preparing for, or fully recovered from weight loss surgery you may have heard of several ways to shed off the excess weight. Instead of rubbing miracle ointments or ingesting strange exotic herbs we have an easier solution for you. High Fiber Diet.
What is a High Fiber Diet?
This diet craze consists of adding more food that contains higher amounts of fiber to keep your body full longer. Most foods that are commonly found in high fiber diets are whole grains, fruits, vegetables, nuts, and seeds. Fiber also moves through the body relatively quickly and helps promote a healthy digestive tract. Constipated? Add some fiber to your life and you won’t be for long.
This diet is often credited highly in the celebrity world. Celebrities like journalist Megyn Kelly, Cameron Diaz, and Jessica Alba credit diet plans that include fiber-rich foods and low carb diets. Take a look at how adding fiber to your diet plans can benefit you in the long run.
Two Types of Fiber
Did you know there are two different types of fiber we consume daily? Soluble fibers, meaning it can dissolve in water and insoluble fibers, meaning it cannot dissolve. According to Mayo Clinic, soluble fiber dissolves and forms a gel-like material that can lower blood cholesterol and glucose levels. This is proven as beneficial to those who have diabetes. These fibers are often found in oats, peas, beans, and fruits. Insoluble fibers due to their inability to dissolve help move things along in our digestive tract. Foods that contain these fibers include whole-wheat flour, wheat bran, nuts, and leafy dark greens.
High Fiber Food Options
Bariatric Lifestyle Diet offers a variety of diet-friendly products that meet your high fiber diet needs. From snack foods to drinks to full entrees, we allow you to choose what you want to achieve optimal weight loss.
You can also take the natural route by also adding more fiber-rich foods to your diet. Certain fruits, grains, beans, and lentils are the best choices to include in your meal plans. According to Mayo Clinic, one cup of raspberries contains eight grams of total fiber. The fiber-rich foods include pears, apples, bananas, oranges, strawberries, and raisins.
Fiber does vary according to size and measurements of your food. By checking your food labels you can determine how many grams of fiber are inside your favorite brands and products.
Benefits of High Fiber Diets
There are various amounts of research that demonstrate the positive impact fiber has on your health. According to an article by Dr. Joseph Mercola, the top benefits of fiber includes:
Helps control blood sugar
Assists with weight loss and management
Lowers risks of hemorrhoids
Provides aid to constipation
Lowers risks for heart disease and stroke
Promotes healthy skin
According to the University of California San Francisco, total dietary fiber intake should be between 25 to 30 grams a day from food. Too much fiber may also affect your body in negative ways. According to Dr. Loren Cordain, a professor at Colorado State University and expert on Paleolithic lifestyle, states the human body is not designed to eat grains and it can harm you.
If you have a chronic digestive issue it is advised to start slowly when adding fiber to your diet to prevent irritation. Dr. Mercola suggests in his article to speak with your doctors to implement the Gut and Physiology Syndrome program. This program determines if there are any harmful bacteria or pathogens present in the body that feeds off fiber. By understanding what is in your body before starting this diet trend you are avoiding any unnecessary harm to your body.
For bariatric patients, be careful when adding fiber to your diet. Depending on the stage of recovery you are in you may not be able to digest grains, leafy vegetables, and solids foods as of yet. Fiber-rich gelatins, liquids, and other soft foods may be more appropriate until given the okay from your doctor or bariatric surgeon.