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High Fiber, Low Fat, Great Diet Tips

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How can I eat a high fiber vegetarian diet?

High Fiber, Low Fat, Great Diet Tips

You have heard that food high in fiber is good for you, but eating a bran muffin every morning gets boring. If you are like most people, the desire for healthy, high fiber meals is a constant battle but it doesn't have to be that way! Food high in fiber is easy to identify once you know how.

First, you need to know the different types of fiber. There are two primary types of fiber: Water insoluble fiber and water soluble fiber.

Fruits, vegetables, cereals and whole grain products are all examples of items with water insoluble fiber. In studies, it has been shown that insoluble fiber may be beneficial in the prevention or treatment of constipation and diverticular disease. It may also decrease the risk of colon cancer.

Water soluble fiber is found in oats, beans, barley and some fruits and vegetables. Research indicates water soluble fiber may improve blood glucose and cholesterol levels.

To plan your high fiber vegetarian diet, follow these three easy steps:

  1. Include a variety of both water soluble and insoluble foods. For example, a ½ cup of kidney bean salad contains more dietary fiber than a bran muffin! A ½ cup of fresh carrot salad is another low fat replacement for two whole wheat slices of bread or one bran muffin! There are many ways to mix and match for variety and nutrition once you know how.
  2. Increase your water intake as you increase your fiber intake. It's important to drink enough fluids when increasing your fiber intake in order to ensure the water binding capacity is adequate.
  3. Finally, increase dietary fiber slowly in order to avoid side effects such as gas, bloating and cramps.

   

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