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Fiber Diet Plan Ė Adding Value to your Meals

Fiber Diet Plan We generally take care to include foods rich in proteins, vitamins, calcium and other minerals in our diet. But the importance of fiber is often overlooked by many. Fiber helps in expanding the internal walls of the colon, thereby paving way for flushing out the waste products from the body. Hence for proper digestion and detoxification, it is imperative to include adequate quantities of fiber in daily meals. With a fiber diet plan, you can reduce the risk of ulcers, diabetes, heart diseases and colon cancer. Fiber rich food also gives a feeling of fullness or satiety value and is good for people who are trying to

reduce weight

and want to avoid frequent hunger pangs.

A fiber diet plan can include grain products, bran flakes fruits (including dried fruits such as apricots, dates, prunes and raisins) and vegetables. The form and quantity of the foods may be modified as per the meal timing and individual requirements. To begin with, the breakfast could include oat meal, corn flakes, wheat flakes or apple jacks. Breakfast cereals are the best way to nourish yourself with good quantities of fiber at the start of the day.

Dried peas and lentils such as kidney beans, lima beans, black eyed beans and chick peas should also be included in a fiber diet plan. Not only are these good sources of fiber, but are also found to be rich in proteins, calcium and potassium. Thanks to the fine taste and the variety of ways in which these can cooked, these fiber rich foods can be part of any meal during the day. Broccoli, spinach and green peas are some of the vegetables that may be a part of fiber diet plan. Among the fruits, the richer sources are blackberries, raspberries and strawberries, oranges, apple with skin and pear. As a matter of fact, the skins of most fruits contain the major part of fiber so the fruits that can be eaten without being peeled are richer in fiber content.

A fiber diet plan is recommended for all children and adults as per their level of physical activities. The requirement of fiber in the diet of males is more than that of females. However, pregnant and lactating women need at least 28 grams of fiber per day in their daily diet. Fiber is also known to reduce the chances of breast cancer in women.

Regular consumption of fiber helps to lower blood sugar levels, thereby helping to fight diabetes. It also assists in lowering cholesterol levels to reduce the risk of coronary heart diseases.

It should also be remembered that eating a large amount of fiber rich food in short period of time may cause flatulence, bloating or abdominal cramps. This normally stops once the natural bacteria in the digestive system get used to the increase in fiber in our meals. Adding fiber gradually to the diet instead of all at once helps to avoid the bloating problems.

A fiber diet plan simply seeks to enrich the daily meals with an essential ingredient that is really important for over all well being of the body. So, apart from including balanced quantities of nutritive food in diet, the elements that aid in digestion and utility of those foods, must also be taken care of.
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