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We all know that a healthy balanced diet is an essential component to the overall health and wellness, coupled with the fact that it plays an important role in a successful weight loss program. What most people still don't know is that there is a particularly healthy diet that works magic. It is a fiber diet!

What is dietary fiber?

When humans digest food, the body removes the nutrients it requires and the remnant is mostly dietary fiber. Dietary fiber consists of two kinds: the soluble and the insoluble fiber. (Source: Medline, National Library of Medicine). The soluble fiber dissolves into the digestive system in the form of water and creates a gel-like substance. Foods like cucumber, oats, blueberries, and oat bran contain a lot of soluble fiber.

Insoluble fiber, on the other hand, build up food and encourage it to pass more quickly. Insoluble fiber is essential for people who digest slowly or battle with constipation. Foods like green beans, green vegetables, potatoes, and whole grains contain insoluble fiber.

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A diet that is rich in fiber can do everything for you, from keeping your digestive system running properly and shielding you from illness to providing you with energy. According to the American Journal of clinical nutrition, for the past 20 years, dietary fiber has become a leading dietary factor in the prevention and treatment of chronic diseases.

What Makes A Fiber Diet So Special? What Are The Benefits Of A Dietary Fiber?

Fiber helps to maintain or fight against diabetes. (According to the Mayo Foundation for Medical Education and Research). It helps the body to absorb sugar slowly and this, in turn, aids the stability of the blood sugar levels. Fiber is very beneficial to those struggling with glucose spikes and those in danger of having type 2 diabetes,  as well as those living with diabetes.

Fiber helps in reducing cholesterol, according to the Journal of Nutrition and Health Sciences. Soluble fiber can reduce the level of bad cholesterol, which can line the walls of arteries and narrow them, this forces the heart to work harder to pump blood. This increased strain in the heart can cause strokes and heart disease, but with the help of soluble fiber, the bad cholesterol is ushered out of the body before it can cause severe damages to the arteries.

A fiber diet helps to reduce weight.  It is an essential key ingredient in any weight loss program or nutrition. A fiber diet can add bulk to the diet without adding extra calories. It helps you to feel full for long, eat more slowly, and chew more. All these results in eating fewer calories. (Source: MTVAC Mount Vernon Athletic Club).

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Did you know that fiber improves your digestive health? A high fiber diet makes the digestive tract function quickly and more efficiently. It prevents health conditions such as colon cancer, diverticulitis (caused by an inflammation of the polyps in the colon), and irritable bowel syndrome. A high fiber diet keeps your colon very healthy. (Source: LWW Journal).

A recent study has revealed that for every 7 grams more fiber a person consume daily, the lesser the risk of stroke and also that fiber may help in moving fungus and yeast out of the body, thereby preventing them from being excreted via the skin where they could result in rashes or acne.

According to the American Thoracic Society, a diet rich in fiber reduces risks of lung disease. According to the study, adults with high fiber intake are more likely to perform well on lung function, airway restriction tests,  and perform well on breathing. These tests aid doctors in ascertaining a person's risk for lung cancer. Aside from refraining from smoking, fiber is the best preventive measure to lower the risk of a lung disease.

In addition, fiber helps you to prevent kidney stones and gallstones. Did you know that insulin spikes make the body to develop kidney stones or gallstones? And aside from being very painful, these stones can result in serious infections and cause further complications like a kidney disease if left unattended. Fiber prevents all these from happening to your system.

Lastly, eating fiber can also reduce your risk of heart disease. It is no strange news that heart disease is the top cause of death for both men and women.  The importance of a diet that is rich in fiber cannot be stressed enough, which is the more reason why you need more fiber in your diet.


Get more fiber into your diet by lowering your fat intake, meat, and processed foods. You can swap them for any food that is high in fiber. According to the US Food and Drug Administration (FDA), it is advisable to eat a lot of legumes, fruits, grains, vegetables, seeds, beans, and nuts, etc. You will be doing yourself a lot of good by consuming food rich in fiber. Endeavor to eat at least 20 to 30 grams of fiber on a daily basis.