{"id":10789,"date":"2020-10-26T18:16:25","date_gmt":"2020-10-26T18:16:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10789"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"high-fiber-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/high-fiber-diet\/","title":{"rendered":"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#What_Is_A_High-Fiber_Diet\" >What Is A High-Fiber Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Types_Of_Fiber\" >Types Of Fiber<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Benefits_Of_A_High-Fiber_Diet\" >Benefits Of A High-Fiber Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Helps_To_Support_Bowel_Health\" >Helps To Support Bowel Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Promotes_Blood_Sugar_Control\" >Promotes Blood Sugar Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Lowers_Cholesterol_Levels\" >Lowers Cholesterol Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Improves_Function_Of_The_Colon\" >Improves Function Of The Colon<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#What_To_Eat_On_A_High-Fiber_Diet\" >What To Eat On A High-Fiber Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Broccoli\" >Broccoli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Carrots\" >Carrots<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Pears\" >Pears<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Avocados\" >Avocados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Berries\" >Berries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Bananas\" >Bananas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Nuts_And_Seeds\" >Nuts And Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Dark_Chocolate\" >Dark Chocolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Kidney_Beans\" >Kidney Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Lentils\" >Lentils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Quinoa\" >Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Oats\" >Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Chickpeas\" >Chickpeas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#High-Fiber_Diet_For_Weight_Loss_Is_It_Effective\" >High-Fiber Diet For Weight Loss: Is It Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#What_Is_A_Recommended_Daily_Intake_Of_Fiber\" >What Is A Recommended Daily Intake Of Fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#Are_There_Any_Risks_Of_A_High-Fiber_Diet\" >Are There Any Risks Of A High-Fiber Diet?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_High-Fiber_Diet\"><\/span><b>What Is A High-Fiber Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Today, weight loss is at the top of the public health agenda. Dieters spend a lot of time and money to get rid of those extra inches around their waists. Yes, there are many methods to reach your fitness goals, but not all of them are safe or can bring health benefits. That is why when you want to pick a dietary plan, it is critical to think about whether it is beneficial to your health and body. If you think there is no such diet, this article is going to be an eye-opener for you. Here you will find all you need to know about high-fiber diet \u2013 an eating pattern that will not only help you lose weight, but will also help maintain a healthy digestive system.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, it is important to figure out what <\/span><a href=\"https:\/\/betterme.world\/articles\/low-fiber-diet\/\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\"> is. You probably know that such nutrients as protein, fat and carbs are broken down and absorbed by your body. Dietary fiber is an essential nutrient, that includes parts of plant-based foods that your body doesn\u2019t absorb or digest. However, the fact that dietary fiber isn\u2019t used by your body as fuel, doesn\u2019t make it less important (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\">12<\/a>, <a href=\"https:\/\/www.gicare.com\/gi-health-resources\/high-fiber-diet\/\">15<\/a>, <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318593\">27<\/a>).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_Of_Fiber\"><\/span>Types Of Fiber<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Basically, there are three types of fiber:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><strong>Soluble fiber<\/strong><span style=\"font-weight: 400;\"> is a type of dietary fiber that dissolves in water. It can help your body lower blood cholesterol and glucose levels. It can be found in legumes, oats, barley, most root veggies, citrus fruits, apples, carrots, broccoli and more.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>Insoluble fiber<\/strong><span style=\"font-weight: 400;\"> doesn\u2019t dissolve in water, it increases stool bulk and improves bowel movement and digestion in general. It can be helpful for people who suffer from irregular stools or constipation. This type of dietary fiber can be found in whole-wheat flour, nuts and seeds, green veggies (cauliflower, green beans, zucchini, celery), potatoes and more.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This type of fiber is relatively recently discovered and is called <\/span><strong>prebiotic soluble fiber<\/strong><span style=\"font-weight: 400;\"> (also known as <\/span><strong>inulin<\/strong><span style=\"font-weight: 400;\">). It may improve digestion, promote weight loss, relieve constipation, improve bone health and even help to control diabetes. It can be found in chicory roots, asparagus, garlic, onion, wheat, barley and more.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, everything is quite simple \u2013 high-fiber diet is an eating pattern that includes high amounts of foods with high content of fiber. As a rule, such a meal plan includes foods such as fruits, vegetables, whole grains, nuts, seeds and more.\u00a0\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/are-peas-good-for-you-losing-weight\/\">Are Peas Good For You Losing Weight: Your Stand-Alone Source Of Fiber And Vitamins<\/a><br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4720.png\" alt=\"high fiber diet\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_A_High-Fiber_Diet\"><\/span><b>Benefits Of A High-Fiber Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, why is a high-fiber diet important? As it was mentioned above, this diet doesn\u2019t only help you lose weight, but is also beneficial for your health. High-fiber diet can offer a bunch of benefits for your body (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\">12<\/a>, <a href=\"https:\/\/www.gicare.com\/gi-health-resources\/high-fiber-diet\/\">15<\/a>):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Helps_To_Support_Bowel_Health\"><\/span><strong>Helps <\/strong><strong>To Support Bowel Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dietary fiber is essential for the health of your bowel. First, it softens your stool and increases its size and weight. This nutrient also makes your stool pattern more regular. It also significantly decreases your risks of such issues as constipation, diverticulosis and hemorrhoids. A high-fiber diet also helps people with watery and loose stool.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Promotes_Blood_Sugar_Control\"><\/span><strong>Promotes Blood Sugar Control<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nowadays, diabetes is one of the most widespread and dangerous chronic diseases in the world. For instance, in 2018, 34.2 million Americans (or approximately 10.5% of the population) had diabetes. What\u2019s more, every year 1.5 million Americans are diagnosed with this disease (<a href=\"https:\/\/www.diabetes.org\/resources\/statistics\/statistics-about-diabetes\">25<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, people with diabetes are treated with medications, but proper nutrition can be helpful as well. Fiber \u2013 particularly soluble types \u2013 can help to improve blood sugar levels and slow down absorption of sugar by your body. If your diet includes soluble types of fiber, you\u2019ll significantly decrease your risks of type II diabetes.<br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38992\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Frame-5531.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Lowers_Cholesterol_Levels\"><\/span><strong>Lowers Cholesterol Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When consumed on a regular basis, soluble type of fiber can help lower cholesterol levels in your blood. A high-fiber diet can also offer other benefits for your cardiovascular health, such as lowered blood pressure and inflammation. So, just add some flaxseeds, beans and oats to your daily menu to support your heart health.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Improves_Function_Of_The_Colon\"><\/span><strong>Improves Function Of The Colon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">High-fiber diet may reduce the risks of colon cancer and make the bacterial composition more balanced.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png\" alt=\"BetterMe\" width=\"1152\" height=\"648\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_On_A_High-Fiber_Diet\"><\/span><b>What To Eat On A High-Fiber Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As any other diet, a high-fiber meal plan includes a certain number of foods. Below you can find the list of high-fiber foods that will be perfect for this nutrition plan.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Broccoli\"><\/span><strong>Broccoli<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This veggie can be classified as a nutrient-dense food. It is packed with folate, manganese, antioxidants, B complex vitamins as well as vitamin C and K. This is also a relatively high-protein per calorie food. These properties make broccoli suitable for every diet. One cup of this vegetable will provide you with 2.4 grams of fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/787465\/nutrients\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Carrots\"><\/span><strong>Carrots<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Carrot is another veggie that is suitable for any diet. It is low-calorie, nutrient-dense and can be added to your salad, soup or to any other dish. Carrots contain vitamins K and B6, beta carotene and magnesium. 1 cup of carrots will provide you with 3.6 grams of dietary fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/787522\/nutrients\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Pears\"><\/span><strong>Pears<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pears are loved for their crisp texture and luscious flavor. They are delicious, nutrient-dense and packed with fiber \u2013 5.5 grams per 1 medium fruit (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786720\/nutrients\">20<\/a>).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3894.png\" alt=\"Fiber Diet\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Avocados\"><\/span><strong>Avocados<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is difficult to overestimate the health benefits of this fruit. As a rule, fruits are a rich source of carbohydrates. <\/span><a href=\"https:\/\/betterme.world\/articles\/avocado-diet\/\"><span style=\"font-weight: 400;\">Avocados<\/span><\/a><span style=\"font-weight: 400;\"> are packed with healthy unsaturated fats. That is why they are so popular among dieters and health-conscious people. This fruit is beneficial for your vision and heart health. It may help to prevent cancer, improve digestion and lower your risks of depression. One cup of raw avocado will provide you with 10 grams of fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786651\/nutrients\">2<\/a>, <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/270406#diet\">28<\/a>).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-eat-avocado-for-weight-loss\/\">How To Eat Avocado For Weight Loss: Eating Fat To Burn Fat<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Berries\"><\/span><strong>Berries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A delicious snack and one of the most popular ingredients for nutrient-dense smoothies. Fresh or frozen \u2013 you\u2019ll still get the benefits. Berries are packed with manganese, vitamin C and antioxidants. So, one cup of fresh strawberries has 2 grams of dietary fiber. One cup of raw blueberries has 3.55 grams of dietary fiber, and a cup of blackberries \u2013 7.63 grams. A cup of raspberries will provide you with 8 grams of fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173946\/nutrients\">5<\/a>, <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786762\/nutrients\">6<\/a>, <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167755\/nutrients\">22<\/a>, <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786790\/nutrients\">26<\/a>).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Bananas\"><\/span><strong>Bananas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bananas are one of the most nutrient-dense fruits. They contain potassium, vitamins B6 and C. <\/span><a href=\"https:\/\/betterme.world\/articles\/top-13-side-effects-of-eating-too-many-bananas\/\"><span style=\"font-weight: 400;\">Bananas<\/span><\/a><span style=\"font-weight: 400;\"> can help to support your heart health, overcome depression, support your vision and bone health and provide you with energy before your workouts. One medium banana can provide you with about 3.1 grams of fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786652\/nutrients\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.livescience.com\/45005-banana-nutrition-facts.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4703.png\" alt=\"high fiber diet\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Nuts_And_Seeds\"><\/span><strong>Nuts And Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are a rich source of healthy fats that are essential for your body. They are rich in essential nutrients. For instance, almonds contain manganese, vitamin E and magnesium. 3 tablespoons of these nuts contain 4 grams of fiber. Chia seeds are packed with phosphorus, calcium and magnesium. One ounce of dried seeds will provide you with 9.75 grams of dietary fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/478414\/nutrients\">1<\/a>, <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients\">24<\/a>). <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Dark_Chocolate\"><\/span><strong>Dark Chocolate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want to benefit your health eating chocolate, the dark kind is the one you should go for.\u00a0 The only thing you should pay attention to is its cocoa content \u2013 70-95% is ideal. A piece of dark chocolate (approximately one ounce) will provide you with 3.1 grams of dietary fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Kidney_Beans\"><\/span><strong>Kidney Beans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kidney beans belong to legumes family and are extremely popular among the followers of <\/span><a href=\"https:\/\/betterme.world\/articles\/plant-based-vs-keto\/\"><span style=\"font-weight: 400;\">plant-based<\/span><\/a><span style=\"font-weight: 400;\"> diets. They are also a rich source of plant-based protein. By eating one cup of cooked beans you will get 16.3 grams of dietary fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/784198\/nutrients\">23<\/a>).<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Lentils\"><\/span><strong>Lentils<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lentils are perfectly suitable for any plant-based diet. They are loaded with protein and are a great choice for <\/span><a href=\"https:\/\/betterme.world\/articles\/7-day-vegetarian-meal-plan\/\"><span style=\"font-weight: 400;\">vegetarians<\/span><\/a><span style=\"font-weight: 400;\">. Many dieters use them to cook delicious soups, patties, creamy curry dishes and warm salads. One cup of cooked lentils will provide you with 13.1 grams of dietary fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/784288\/nutrients\">17<\/a>).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4730.png\" alt=\"high fiber diet\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Quinoa\"><\/span><strong>Quinoa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Quinoa keeps getting more and more popular thanks to its high content of essential nutrients. Iron, zinc, potassium, magnesium, protein and antioxidants. It is a perfect breakfast that you can eat with fruits, nuts or berries. A cup of cooked quinoa will provide you with 5.2 grams of dietary fiber (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168917\/nutrients\">21<\/a>).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Oats\"><\/span><strong>Oats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is one of the healthiest breakfasts that is loaded with essential nutrients. This is a rich source of quality protein, manganese, iron, magnesium, zinc, and selenium. By eating oats for breakfast, you promote your weight loss and improve the condition of your skin. This food also helps to manage type II diabetes and reduce cholesterol levels. A cup of raw oats will provide you with impressive 16.5 grams of dietary fiber (<a href=\"https:\/\/www.verywellfit.com\/oats-nutrition-facts-calories-and-health-benefits-4118577\">18<\/a>, <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785758\/nutrients\">19<\/a>). <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Chickpeas\"><\/span><strong>Chickpeas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is another hall-of-fame food, popular among the followers of plant-based diets. Chickpeas are rich in vitamin B6 as well as other B vitamins and folate. It also contains manganese, iron, magnesium, copper and many other essential nutrients. One cup of cooked chickpeas will provide you with 12.5 grams of fiber (<\/span><a href=\"https:\/\/www.verywellfit.com\/chickpeas-nutrition-facts-calories-and-health-benefits-4118486\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/784266\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\">Start using our app<\/a> and watch the magic happen.<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33417 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4855-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"High-Fiber_Diet_For_Weight_Loss_Is_It_Effective\"><\/span>High-Fiber Diet For Weight Loss: Is It Effective?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods with\u00a0high fiber content tend to be lower in calories than other foods. Such foods are usually also more filling. That is why you will feel full longer and will be likely to eat less. Such a diet can be classified as low-calorie and low fat, as it limits animal-based products. That\u2019s why such a dietary pattern can help you to solve the issue of excess weight. However, it is important to talk to your doctor or dietitian before you start sticking to this eating pattern, in order to avoid health issues and nutrient deficiencies (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\">12<\/a>, <a href=\"https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/nutrient-rich-foods\/fiber\">13<\/a>, <a href=\"https:\/\/www.gicare.com\/gi-health-resources\/high-fiber-diet\/\">15<\/a>). <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_A_Recommended_Daily_Intake_Of_Fiber\"><\/span>What Is A Recommended Daily Intake Of Fiber?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the Academy of Nutrition and Dietetics, adult men should consume 38 grams of fiber per day, adult women \u2013 25 grams per day. After reaching the age of 50 a recommended fiber intake is lower \u2013 21 grams for women and 30 grams for men. Pregnant and lactating women should consume more fiber \u2013 at least 28 grams a day (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321286\">16<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks_Of_A_High-Fiber_Diet\"><\/span>Are There Any Risks Of A High-Fiber Diet?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although dietary fiber can be classified as an essential nutrient and is vital for the proper functioning of your body, there are still some risks. If you consume too much fiber, which is usually above 70g\/day (<a href=\"https:\/\/studentaffairs.duke.edu\/sites\/default\/files\/u110\/TooMuchFiber082015.pdf\">14<\/a>), you may face a number of side effects. They include nausea, stomach cramps, gas, bloating and more. That\u2019s why it is so critical to talk to your doctor or dietitian before starting a diet. There are several tips that will help you to avoid these unwanted issues. For instance, drinking plenty of water will be really helpful in this case. It is also critical to incorporate high-fiber foods to your meal plan gradually, so that you don\u2019t send your digestive system into a tizzy (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321286\">16<\/a>).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Fiber_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><iframe title=\"BetterMe | Create Happiness now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/478414\/nutrients\"><span style=\"font-weight: 400;\">Almonds raw<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786651\/nutrients\"><span style=\"font-weight: 400;\">Avocado, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786652\/nutrients\"><span style=\"font-weight: 400;\">Banana, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livescience.com\/45005-banana-nutrition-facts.html\"><span style=\"font-weight: 400;\">Bananas: Health Benefits, Risks &amp; Nutrition Facts<\/span><\/a><span style=\"font-weight: 400;\"> (2017, livescience.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173946\/nutrients\"><span style=\"font-weight: 400;\">Blackberries, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786762\/nutrients\"><span style=\"font-weight: 400;\">Blueberries, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/787465\/nutrients\"><span style=\"font-weight: 400;\">Broccoli, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/787522\/nutrients\"><span style=\"font-weight: 400;\">Carrots, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/chickpeas-nutrition-facts-calories-and-health-benefits-4118486\"><span style=\"font-weight: 400;\">Chickpea Nutrition Facts and Health Benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/784266\/nutrients\"><span style=\"font-weight: 400;\">Chickpeas, dry, cooked, made with margarine<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\"><span style=\"font-weight: 400;\">Chocolate, dark, 70-85% cacao solids<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">Dietary fiber: Essential for a healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> (2018, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/nutrient-rich-foods\/fiber\"><span style=\"font-weight: 400;\">Fiber<\/span><\/a><span style=\"font-weight: 400;\"> (2018, eatright.org)<\/span><\/li>\n<li><a href=\"https:\/\/studentaffairs.duke.edu\/sites\/default\/files\/u110\/TooMuchFiber082015.pdf\"><span style=\"font-weight: 400;\">Fiber-How<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., studentaffairs.duke.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.gicare.com\/gi-health-resources\/high-fiber-diet\/\"><span style=\"font-weight: 400;\">High Fiber Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2018, gisare.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321286\"><span style=\"font-weight: 400;\">How much fiber is too much?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/784288\/nutrients\"><span style=\"font-weight: 400;\">Lentils, dry, cooked, made with margarine<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/oats-nutrition-facts-calories-and-health-benefits-4118577\"><span style=\"font-weight: 400;\">Oatmeal Nutrition Facts and Health Benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785758\/nutrients\"><span style=\"font-weight: 400;\">Oats, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786720\/nutrients\"><span style=\"font-weight: 400;\">Pear, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168917\/nutrients\"><span style=\"font-weight: 400;\">Quinoa, cooked<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167755\/nutrients\"><span style=\"font-weight: 400;\">Raspberries, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/784198\/nutrients\"><span style=\"font-weight: 400;\">Red kidney beans, dry, cooked, made with oil<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients\"><span style=\"font-weight: 400;\">Seeds, chia seeds, dried<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.diabetes.org\/resources\/statistics\/statistics-about-diabetes\"><span style=\"font-weight: 400;\">Statistics About Diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., diabetes.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/786790\/nutrients\"><span style=\"font-weight: 400;\">Strawberries, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2020, fdc.nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318593\"><span style=\"font-weight: 400;\">What to know about inulin, a healthful prebiotic<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/270406#diet\">Why is avocado good for you?<\/a> (2017, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What Is A High-Fiber Diet? Today, weight loss is at the top of the public health agenda. Dieters spend a lot of time and money to get rid of those extra inches around their waists. Yes, there are many methods to reach your fitness goals, but not all of them are safe or can bring [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":10793,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[101],"class_list":["post-10789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about a high-fiber diet? Read this article to find out all the possible risks and benefits! A list of high-fiber foods is included!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion?\" \/>\n<meta property=\"og:description\" content=\"Are you curious about a high-fiber diet? Read this article to find out all the possible risks and benefits! A list of high-fiber foods is included!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_493514731.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"673\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Woods\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Woods\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\"},\"author\":{\"name\":\"L. Woods\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/466690f1213e90566763ed23d3b5589b\"},\"headline\":\"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\"},\"wordCount\":2166,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_493514731.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is A High-Fiber Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Today, weight loss is at the top of the public health agenda. Dieters spend a lot of time and money to get rid of those extra inches around their waists. Yes, there are many methods to reach your fitness goals, but not all of them are safe or can bring health benefits. That is why when you want to pick a dietary plan, it is critical to think about whether it is beneficial to your health and body. If you think there is no such diet, this article is going to be an eye-opener for you. Here you will find all you need to know about high-fiber diet \u2013 an eating pattern that will not only help you lose weight, but will also help maintain a healthy digestive system.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First, it is important to figure out what <\/span><a href=\\\"https:\/\/betterme.world\/articles\/low-fiber-diet\/\\\"><span style=\\\"font-weight: 400;\\\">fiber<\/span><\/a><span style=\\\"font-weight: 400;\\\"> is. You probably know that such nutrients as protein, fat and carbs are broken down and absorbed by your body. Dietary fiber is an essential nutrient, that includes parts of plant-based foods that your body doesn\u2019t absorb or digest. However, the fact that dietary fiber isn\u2019t used by your body as fuel, doesn\u2019t make it less important (<a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\\\">12<\/a>, <a href=\\\"https:\/\/www.gicare.com\/gi-health-resources\/high-fiber-diet\/\\\">15<\/a>, <a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/318593\\\">27<\/a>).<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\">Types Of Fiber<\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Basically, there are three types of fiber:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><strong>Soluble fiber<\/strong><span style=\\\"font-weight: 400;\\\"> is a type of dietary fiber that dissolves in water. It can help your body lower blood cholesterol and ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\",\"name\":\"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-fiber-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_493514731.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you curious about a high-fiber diet? Read this article to find out all the possible risks and benefits! 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Besides, in recent years she became more interested in studying weight management, gearing her focus towards healthy weight loss approaches.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/lanawoods\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion? - BetterMe","description":"Are you curious about a high-fiber diet? Read this article to find out all the possible risks and benefits! A list of high-fiber foods is included!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/high-fiber-diet\/","og_locale":"en_US","og_type":"article","og_title":"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion?","og_description":"Are you curious about a high-fiber diet? Read this article to find out all the possible risks and benefits! A list of high-fiber foods is included!","og_url":"https:\/\/betterme.world\/articles\/high-fiber-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":673,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_493514731.jpg","type":"image\/jpeg"}],"author":"L. Woods","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Woods","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/"},"author":{"name":"L. Woods","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/466690f1213e90566763ed23d3b5589b"},"headline":"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/"},"wordCount":2166,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_493514731.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What Is A High-Fiber Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Today, weight loss is at the top of the public health agenda. Dieters spend a lot of time and money to get rid of those extra inches around their waists. Yes, there are many methods to reach your fitness goals, but not all of them are safe or can bring health benefits. That is why when you want to pick a dietary plan, it is critical to think about whether it is beneficial to your health and body. If you think there is no such diet, this article is going to be an eye-opener for you. Here you will find all you need to know about high-fiber diet \u2013 an eating pattern that will not only help you lose weight, but will also help maintain a healthy digestive system.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">First, it is important to figure out what <\/span><a href=\"https:\/\/betterme.world\/articles\/low-fiber-diet\/\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\"> is. You probably know that such nutrients as protein, fat and carbs are broken down and absorbed by your body. Dietary fiber is an essential nutrient, that includes parts of plant-based foods that your body doesn\u2019t absorb or digest. However, the fact that dietary fiber isn\u2019t used by your body as fuel, doesn\u2019t make it less important (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\">12<\/a>, <a href=\"https:\/\/www.gicare.com\/gi-health-resources\/high-fiber-diet\/\">15<\/a>, <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318593\">27<\/a>).<\/span>\r\n<h3 style=\"text-align: center;\">Types Of Fiber<\/h3>\r\n<span style=\"font-weight: 400;\">Basically, there are three types of fiber:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><strong>Soluble fiber<\/strong><span style=\"font-weight: 400;\"> is a type of dietary fiber that dissolves in water. It can help your body lower blood cholesterol and ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/","url":"https:\/\/betterme.world\/articles\/high-fiber-diet\/","name":"High-Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-fiber-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_493514731.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you curious about a high-fiber diet? Read this article to find out all the possible risks and benefits! 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