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What Are the Benefits of High Fiber Diets?

Fiber used to be something you encountered only in the prune juice at grandma's house. More recently, it is being celebrated for all of its important benefits.

  1. Significance

    • Fiber lowers your LDL, or bad, cholesterol. It also regulates your blood sugar and reduces the risk of heart disease and diabetes. Fiber also aids your digestive system, eliminating constipation and promoting weight loss.

    Types

    • Fiber comes in two forms--soluble and insoluble. According to the Mayo Clinic, insoluble fiber is attributed to promoting digestive health and weight loss. Soluble fiber is attributed to fiber's other health claims.

    Foods

    • Foods high in fiber include peas, kidney beans, raspberries and whole-wheat pasta.

    Recommended Amount

    • The Mayo Clinic recommends that adult males and females under 50 consume 38 grams and 25 grams of fiber per day, respectively. Males and females over 50 should consume 30 g and 21 g, respectively.

    Warning

    • Too much fiber can cause diarrhea. In severe cases, it can cause you to become malnourished because your body doesn't have time to properly absorb nutrients before they're passed through your system.

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