A high fiber diet is one of the best diets to embark on. Dietary fiber is the part of a plant that provides and maintains the plant's structure. Cellulose, hemicellulose, polysaccharides, pectins, gums, mucilages, and lignins are dietary fibers. These fibers are unrelated chemically, however, they all have one thing in common -- they can't be digested by the human body. For this reason, they can help correct disorders of the large intestine (colon), and keep it functioning normally. Therefore, it is important to increase the amount of fiber in the diet.

Why Doctors Promote High Fiber Diet

Fiber also promotes the wavelike contractions that keep food moving through the intestine. This is why a high fiber diet helps expand the inside walls of the colon. This eases the passage of waste. Fibrous substances pass through the intestine undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools.

Studies show that rural Africans, who naturally resort to a high fiber diet, eliminate food waste in one-third the time it takes people from urban westernized cultures. Their stools are larger and softer. Because of the greater bulk and speed of foods through the digestive tract, it is believed that harmful substances are also swept out before they can cause problems. In fact, these rural people have fewer of the digestive tract diseases that plague modern man. Could this be related to the high fiber diet of Africans?

A high-fiber diet causes a large, soft, bulky stool that passes through the bowel easily and quickly. Because of this action, some digestive tract disorders may be avoided, halted, or even reversed simply by following a high-fiber diet. A softer, larger stool helps prevent constipation and straining. This can help avoid or relieve hemorrhoids. More bulk means less pressure in the colon, which is important in the treatment of irritable bowel syndrome and diverticulosis (defects in the weakened walls of the colon). High fiber diet appears to be important in treating diabetes, elevated cholesterol, colon polyps, and cancer of the colon.

As long as a balanced selection of foods from each of the basic food groups is chosen, the high fiber diet is nutritionally adequate. Some studies indicate that excessive intake of certain dietary fiber sources may bind and interfere with the absorption of certain minerals such as calcium, copper, iron, magnesium, selenium. However, there appears to be no problem for those adults who follow a balanced, regular diet. Occasionally, a physician may prescribe supplements.

Be forewarned, though. Some people don't tolerate fibrous foods well and so will not make good candidates for a high fiber diet. This people may have to take Metamucil, Konsyl, or Per Diem Fiber. These contain psyllium mucilloid and come from the seed of the psyllium plant.

You may start with the following foods to get yourself initiated into the business of high fiber dieting:

Whole-grain foods (such as bran cereals) and breads (those made with whole wheat grains).
Fresh fruits (including the skin and pulp).
Dried or stewed fruits (such as prunes, raisins, or apricots).
Root vegetables (such as carrots, turnips, or potatoes).
Raw or fresh vegetables, such as cabbage. (Lettuce is actually low in fiber.)
Eating bran cereal in the morning is often the easiest way to obtain fiber. Bran can cause rumbling intestinal gas and even some mild cramping, so it should be eaten in small amounts at first. The amount can be increased as the body gets used to it. The goal should be one to two large, soft, formed stools a day.

You should also try to follow these rules as a prelude to a high fiber diet: Drink plenty of liquids, including fruit or vegetable juices and water. Drink at least six cups of water or fluid a day.
Eat slowly. Chew your food thoroughly.
Eat your meals at regular intervals—don’t wait for stomach cramps to occur before eating as this triggers the onset of hyperacidity.

High Fiber Diet Food Groups
For a comprehensive list of high fiber diet foods, go to http://www.gicare.com/pated/edtgs01.htm.

High Fiber Diet

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Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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