A lot of people often wonder among the many diets out there, if having a diet high in fiber and low in carbs can be effective in weight loss or a healthy life.

What we do know is that fiber is good for you. Eating foods with low carb is good for you. But there is a misconception that eating foods with reduced carbs are also low in fiber. But the truth is that many people are lacking in their fiber intake.

Carbs plays an important part in our body since it is what is digested and converted and becomes the fuel in our body. Of course, you don’t want to eat high carb foods but enough to maintain your weight or lose weight. Too many carbs consumed for a long period of time can lead to type 2 diabetes.

So, many people have chosen a high fiber, low carb diet by eating foods such as vegetables, oat meal, oat bran and fruits.

What is Fiber?

Fiber is a part of food within plants that are indigestible by humans. It passes through our digestive systems and are not broken down but it is absorbed in our bloodstreams. Fiber is beneficial to people because it prevents constipation and helps make people more regular. But they are also important in low carb diets, especially foods that are low in the glycemic index. It is known that a high fiber diet is associated with lower risks of cardiovascular disease, type 2 diabetes and diverticular disease.

Types of Fiber

There are fiber that have three different properties. The ones that you hear nutritionist talk about is soluble fiber and insoluble fiber. There are also fermentable and viscosity fiber. But here are examples:

Insoluble Fiber

When you eat wheat bran or vegetables, these are examples of insoluble fiber and are tough and difficult for the body to break down So, these go through the body and through our digestive system and increases regularity of our bowel movements.

Soluble Fiber

When you eat beans, peas, apples, nuts or seeds, these produce fiber that are viscous and absorbs and retains water. It also reduces blood cholesterol and stabilizes blood glucose.

Fermentable Fiber

Example of fermentable fiber are the fibers found in oats. This fiber is important for colon health and that this type of fiber helps reduce the risk of colon cancer. Also, pectins found in apples and berries have fermentable fiber.

How Much Fiber Should We Be Eating?

It is recommended that people eat 25 to 40 grams of fiber per day but 20-30% of the total fiber people eat are soluble. Studies are starting to show that fiber pills may not be as effective as eating food with fiber. It’s important to avoid high-fiber additives such as wheat brand compounds (phytates) because they block the absorption of nutrients.

Now there are high fiber and high carb diets also. But primarily used as a therapeutic effect for patients with diabetes mellitus.

If you intend to try a fiber-based diet, it is recommended you communicate with your physician especially if you have been diagnosed with a health condition, so you can be monitored throughout your diet.

All in all, fiber is good for you, low carbs are good for you. So, it’s definitely a diet worth checking out!

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