High Fiber Foods

Surprising Health Benefits Of Eating High Fiber Foods

  • September 5, 2022
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The main benefits of including dietary fiber in your diet are mainly associated with your digestive system. From improving blood pressure to enhancing digestion, fiber-rich foods can improve your health up to many levels. To avoid serious health problems, you must eat a high-fiber diet. The indigestible part of plant foods is dietary fiber or roughage. Fiber consumption reduces the risk of heart disease and Type 2 diabetes, among other health benefits. There is a lot of fiber in vegetables, fruits, whole grains, and legumes.

The health benefits of fiber come in two forms – soluble and insoluble:

  • Constipation is prevented by insoluble fiber, which does not dissolve in water.
  • In the digestive system, soluble fiber absorbs water, forming a gel-like substance. Soluble fiber may regulate blood sugar levels.

Several high-fiber foods are discussed in this article, as well as the surprising benefits of fiber.

Eating Fiber Has Health Benefits

A healthy diet should include dietary fiber. Maintaining a healthy gut and preventing chronic diseases depends on it.

There is a lack of fiber in the American diet for the majority of people. The recommended intake is only met by 5% of the population, according to some estimates. The majority of Americans could benefit from increasing their fiber consumption daily.

The health benefits of fiber include the following…

1. Restrains Constipation

Food digestion is the most important function of fiber. Your feces become noticeably bulkier when fibers are present. It aids in the growth of large, supple stools that are easier to move through the digestive system. Consuming meals high in fiber can help prevent and manage constipation, which can often lead to the development of several other major health concerns.

Restrains Constipation

2. Controls Diabetes

Normalized blood sugar levels are crucial for lowering the risk of developing diabetes. The consumption of fibrous foods thus lowers the glucose levels in diabetics.

3. Safeguard Against Heart Disease

The impact of dietary fiber on heart health, especially its ability to lower blood pressure and prevent cardiovascular disease, has been the subject of numerous research over the past few decades.

People who consume high-fiber diets have a much lower risk of cardiovascular disease and lower mortality from these illnesses, according to a 2017 analysis of studies by Trusted Sources.

According to scientists, fiber may have heart-protective effects because it lowers levels of total cholesterol and low-density lipoprotein (LDL), also known as “bad cholesterol,” which is a significant risk factor for heart disease.

4. Weight Management

A diet rich in dietary fiber can assist those trying to lose weight in controlling their weight loss. Foods high in fiber make individuals feel satisfied for longer periods and may aid in diet compliance.

Researchers from trustworthy sources in 2020 found that participants who consumed more dietary fiber lost more weight and adhered to their calorie-restricted diet.

Weight Management

5. Skin Care

Acne may be brought on by the discharge of yeast and fungus through skin pores. Psyllium husk, a type of plant seed, is a very effective fiber to include in your diet to ensure that these substances are eliminated through feces. Hence, supporting skin care.

6. Enhances Energy

Step away from caffeine products. For immediate energy, eat a diet high in fiber. Protein and fiber together maintain stable blood sugar levels, giving your body long-lasting energy all day.

7. Improves The Sleep Cycle 

Some people wake up in the middle of the night because eating refined carbs late in the day causes your blood sugar level to surge and then crash during sleep. On the other hand, eating a dinner and bedtime snack high in fiber might keep your blood sugar levels more stable so you can sleep well. Just be cautious to increase your fiber consumption gradually. Increase your consumption gradually if you’re not used to eating a high-fiber diet to give your body time to acclimate and prevent bloating and gas.

Improves The Sleep Cycle 

The Recommended Intake Of Fiber Per Day:

The Daily Value for fiber for people on a 2,000-calorie diet is 28 grams per day, per the Food and Drug Administration Trusted Source. The age or sex of a person may also affect this figure.

The following fiber recommendations are made by the USDA’s Dietary Guidelines for Americans:

  • Women under 50: 25 to 28 grams per day.
  • Men under 50: 31 to 34 grams per day.
  • Women aged 51 and up 22 g per day
  • Men aged 51 and up 28 g per day

Recommendations For Increasing Fiber

Changing small habits can help people increase their daily fiber intake.

  • Consume fruits and vegetables with their skins on since they are high in fiber.
  • Salads, soups, and side dishes should all have beans or lentils.
  • Switch to whole wheat versions of white bread and pasta.
  • If you are unable to consume the recommended amount of 4.5 cups of fruit and vegetables per day, think about taking fiber supplements.
Increasing Fiber


A healthy diet must contain dietary fiber, which has been linked in the study to lowered risks for numerous diseases like cardiovascular disease, type 2 diabetes, and several malignancies. Fiber is essential for maintaining a healthy digestive system.

The majority of Americans do not consume enough fiber each day. By consuming more high-fiber foods, fruits, and vegetables with skins on, people can increase this measurement. If this is not possible, people can also take fiber supplements.