Learn about what High Fiber Diets can and can't do.

Normally, our daily fiber intake is only about 10 grams. The most important rule of any high fiber diet is increasing this amount to 35-45 grams a day. The diet calls for eating such products as:

• beans,
• fresh fruits (NOT fruit juices),
• vegetables,
• peanuts or walnuts,
• bran cereals,
• vegetables,
• whole grain (rye, barley, buckwheat etc.) and whole grain products.

Since high fiber diets do not always perform strict calorie-check, they do not call for avoiding certain kinds of food save for those made with processed grain - they contain only little fiber.

The benefits of fiber rich diets are indisputable. The researchers agree that high fiber intake is negatively correlated with the risk of cancer. High fiber diets decreases the chances of having breast, stomach, colon, rectum, mouth, throat and thyroid cancers.

What is more, they also work relatively well against heart diseases. Soluble fibers from fruits, beans and oats are known to lower the triglyceride level, thus reducing the chances of the heart attack and suffering other heart diseases.

However, despite all of the above, high fiber diets are by no means wonder ones. First, while the high amount of fiber in a diet fills the stomach thus reducing appetite, the limited control over the calories intake makes using high-fiber diets to lose weight at least disputable. Then, the large fiber intake reduces absorption of most minerals to the point where using multi-mineral supplements becomes necessary. And last, but not least, there are many people allergic to high-fiber foods, mostly to the wheat.

Taken together, high fiber diets are an excellent choice, providing that you don't really want to lose weight, but you need to protect yourself against the heart attack and cancer. High fiber diets have little impact on the weight - in order to do so they need to be heavily modified, often to the point when they cease to be high-fiber diets.

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