fruits, whole grains, and legumes are high fiber foods
People who eat the standard American diet are
often searching for high fiber foods. Their doctor tells them that high
fiber foods will help their obesity, constipation, or high
cholesterol. The big question is: why
do so many people have a fiber shortage?
Because many of the foods they eat contain no
all. Fiber is a structural part of all plants. Animal foods like meat, poultry, fish, eggs, and
dairy products contain no fiber.
The food industry removes much
of the fiber from plant foods. They remove the
fiber from whole grains to make white flour, white pasta, and white
rice. They remove the fiber from fruit to make fruit juice. They remove
the fiber from sugar beets to make sugar. They remove
the fiber from soybeans, peanuts, olives, and corn to
For the best weight loss results, don't eat or
drink animal foods. And don't eat or drink
plant foods that are missing their fiber. Here
are the different types of fiber that you find in a high fiber diet,
and how they help with weight loss.
Are any processed foods OK?
- Frozen fruits and vegetables are
fine. They still contain all of their fiber.
and beans can be OK,
although they may contain other unhealthy ingredients, like salt,
sugar, or chemical additives.
Some canned fruits are good.
Others have been peeled, which removes fiber. Buy canned
fruits packed in juice, not syrup.
are high fiber foods. However, they are not good
weight loss foods. Fiber works best for weight loss
when it is bound up with water in a food. It is easy to
eat a lot of calories from
dried apples. It takes much more time and energy to eat a fresh apple.
And the fresh apple satisfies us more.
Cereals like Grape-Nuts and
are made of whole wheat flour and have no added fat. Like whole wheat
bread or bagels, they are decent breakfast choices when we are
or we are in a hurry. But they are not ideal for weight loss. Cooked
whole grains are much better.
There is no reason to buy bran
cereal. Bran is not a
companies remove the bran from whole grains like wheat, oats,
and corn. They add some other
ingredients to create processed breakfast cereals.
Bran cereals do not
contain the whole grain nutrients in the right
proportions. It is not
natural to eat bran cereal for
breakfast and low or no-fiber foods the rest of
the day. Instead, eat high fiber whole plant foods for
To understand why dried fruit, packaged
cereals and breads may hinder weight loss, see this important
information on the calorie content of foods.
Having problems with a high fiber
People who increase the fiber
content of their
diets rapidly may experience some side effects. The most
common one is intestinal gas.
This can be embarrassing
but try to look on the bright side: a high fiber diet keeps you healthy
and you lose weight! You will adjust to
the fiber intake with time. Here are a few solutions to the temporary
A healthy vegan diet is full of high
Eat a variety of unprocessed whole plant foods daily. You will not have
to count fiber grams or take fiber supplements.
Drink plenty of
This helps the fiber and stool move through the intestines easily.
Don't eat too many
when you begin this diet. Eat small amounts at first and give your body
time to adjust to them. Soak your beans for 8 hours before you cook
them. Drain the soaking water and rinse the beans, then cook them in
Drink a glass of
containing 2 or 3 drops of peppermint oil before your meals.
You can find peppermint oil in natural food stores.
- Your health food store may carry a vegan
product called Bean-zyme
that helps with gas. The product Beano is not a vegan product.
Many people are
gluten and they don't know it. Gluten is a protein found
in wheat, barley, rye, triticale, spelt, and some types of oats. You
may need to eliminate gluten from your diet.