Benefits of a high-fiber diet plan
With some pretty amazing benefits, fiber is a nutrition rock star. Researches credit eating a fiber-rich diet with healthier gut bacteria, weight loss, regularity in the gut, a decreased risk of diabetes, and a healthy heart. Therefore, with so many health benefits, why is 95% of the country’s population not getting enough fiber? On an average, Americans consume only 16 grams of fiber a day. This is much lower than the 2020 Dietary Guideline for Americans’ recommendation of 28 grams of fiber a day. Planning meals and snacks every day to meet the recommended amount of fiber can be challenging.

Below is some information about dietary fiber that can aid in making a diet plan rich in fiber.

What is dietary fiber?
Also known as roughage or bulk, dietary fiber is that part of plant foods that our body cannot digest or absorb. This is in contrast to other food components (proteins, fats, and carbohydrates) that our body breaks down or absorbs. Fiber passes as it is through the stomach, small intestine, and colon before getting out of the body. The two types of dietary fibers are:

• Soluble fiber – This fiber dissolves in water to form a gel-like material.

What are the benefits of adequate dietary fiber intake?

• Enhances bowel function – Fiber-rich diet plans enhance bowel function, as they increase stool weight and soften it. In other words, adequate fiber intake prevents strained bowel movements, constipation, and hemorrhoids. In addition to this, insoluble fiber reduces the transit time of food waste in the intestinal tract.
• Lowers cholesterol – Fiber plays an integral role in trapping cholesterol and then taking it out of the body through the digestive system.
• Weight loss – An increase in fiber intake can aid weight loss. The reason behind this is the capacity of fiber-rich foods to fill you up faster and keep you satiated for a longer period.
• Controls blood sugar level – It controls blood sugar levels by slowing down the release of sugars from digested food into the bloodstream.
• Keeps heart healthy – Fiber intake reduces the risk of heart disease.
• Health disorders – Diets rich in fiber reduce the risk of gallstones and kidney stones.

Which are some of the high-fiber foods you must eat?
Some of the high-fiber foods that you should include in your diet include:

• Fruits- Avocados, pears, strawberries, apples, raspberries, and bananas.
• Vegetables- Carrots, beetroot, broccoli, sweet potatoes, artichokes, quinoa, and brussels sprouts.
• Legumes- Lentils, kidney beans, chickpeas
• Others- Popcorn, almonds, chia seeds, whole wheat pasta, and flax seeds.

What are some high-fiber dishes to include in a diet plan?
Some of the high-fiber dishes you can add to your diet plan are:

• Spinach, mushroom, and feta crustless quiche
• Whole grain pancakes
• Super breakfast burritos
• Southwestern egg breakfast
• Turkey and cheese melt
• Avocado and shrimp chopped salad
• Southwestern salad
• Mac and cheese with collards
• Peanut butter and chia berry jam English muffin
• Fig and cheese toasts with a side salad
• Spread baguette with cheese, topped with figs and honey
• Salmon, brussels sprouts, and quinoa
• Veggie wrap
• Cowboy beef and bean chili
• Berry and flax seed smoothie
• Quick toaster-oven pizza