High Fiber Plant-Based Diet Plan
You’ve probably heard your Mother say at some point when you were a kid ‘Eat Your Vegetables’ but you probably haven’t heard her say ‘Eat a High Fiber Plant Based Diet’…but things have progressed in recent years.
Your Mother was correct for two reasons.
- Mothers tend to be right…it just gets passed down from generation to generation. We’re not sure why. They just are.
- The other reason is ‘Roughage’. More commonly known as Dietary Fiber (Or Fibre if you live in the Southern Hemisphere) it’s good for you.
Whatever way you look at it. A High Fiber Plant Based Diet includes all things Vegetables! Vegetables help prevent degenerative disease and have immense cancer-fighting properties. One of the objectives of fibrous vegetables is to help improve your digestive tract by supplying essential nutrients and fiber…plus when they are prepared correctly, that taste darn nice!
Dietary Fiber is a type of carbohydrate found in plants that are not broken down or absorbed by the body instead it passes through the digestive tract.
It starts with the beneficial bacteria in the microbiome that help break down the food and then aid in pushing food along the digestive tract by preventing constipation. Fiber also has an added benefit by helping lower cholesterol and manage blood sugar levels.
By eating more foods containing fiber, such as whole grains, fruits, and vegetables, it’s possible to improve the microbiome health and encourage overall digestive health.
M.A.P’s 7-Day High Fiber Plant Based Diet Plan is perfectly designed to help lose weight and benefit the digestive system.
Benefits of Fiber
Dietary fiber is a critical part of our day-to-day living. Most Adults on average, have less than 15g of Fiber a day. The World Health Organisation, the British Medical Journal, and other health institutes all recommend a diet with 30g of fiber or more. Fiber helps reduce the incidence of heart disease and certain cancers, as it binds to cancer-causing toxins and helps remove them from the body.
What better approach to living a longer life, having less chance of developing an illness or disease than swapping out your regular eating regime with a High Fiber Plant Based Diet.
Dietary fiber helps to regulate digestion and lower cholesterol, helps to maintain a healthy weight, and lowers the risk of stroke – eating additional fiber or eating a diet rich in fibrous foods is an essential part of your day and shouldn’t under any circumstances be ignored.
Adding additional Fiber to your diet for weight loss is important also as it also increases your satiety levels – makes you feel full for longer by providing you that heavy feeling in your gut which in turn sends signals to the brain that you’re feeling full – a diet high in protein also helps with this.
If you already take protein shakes on a daily basis, you may want to check out USANA Fibergy Active This is a powerful fiber powder that mixes with almost any liquid to boost its Fiber content. Adding Fibergy into your protein shake is a great way to improve fiber and if you mix it with other nutrients also, it can become a complete meal replacement.
MAP’s High Fiber Plant Based Diet Plan is rich in a variety of foods targeted to help keep you full for longer and help manage a healthy weight. We’ve chosen foods rich in phytonutrients that could help reduce inflammation in the body also.
Are Plant-Based Alternatives Healthy?
Plant-based alternative food options can be healthy, as long as you choose wisely.
When you consider a high-fiber plant-based diet plan using whole foods, such as fruits, vegetables, whole grains, nuts, and seeds which are naturally higher in vitamins, minerals fiber, and phytonutrients, you will eventually notice a change in a variety of aspects of your life – improved complexion, more energy, improved cognitive mindset – become less foggy in the afternoon.
Plant-based milk alternatives like Almond, soy, or oat milk can be a better choice over cow’s milk for individuals who are lactose intolerant or who choose to avoid animal products. Many milk alternatives are fortified with additional vitamins and minerals, calcium, and Vitamin D.
There are some plant-based alternatives like meat substitutes and vegan cheese that tend not to grow on trees and have a reasonable amount of processing not to mention the additives that really shouldn’t be in a plant-based diet.
MAP doesn’t use any of these alternative options in its meal plans.
These types of alternatives can often contain added or hidden sugars and be higher in sodium than their natural counterparts and may not provide the same health benefits as whole plant foods. Plant-based alternative white bread and sugary desserts can often be higher in refined carbohydrates and low in fiber. Having foods like this can continue to cause sugar spikes and weight gain.
High Fiber Diets and Weight Loss
If you are an overweight person wanting to lose weight. Having a high fiber plant based diet is one of the easiest approaches you can take. The next step is to choose a diet plan that is effective and sustainable for you to achieve your goal weight. The MAP Nutritionists have chosen over 3,000 recipe options that are on offer with most of the MAP Diet Plans.
Choosing a weight loss program that is higher in fiber will help you lose weight because of the full feeling that fiber provides. If you couple high fiber MAP’s Intermittent Fasting 16:8 Diet Plan you’ll find the dieting phase an extremely easy process.
Below are some of the other reasons that you should be including Fiber-rich foods as part of your meal plan in the future.
- Fiber is filling. They will satisfy you for longer and you will eat less when you do consume food. Having fewer calories on a daily basis coupled with exercise is great for weight loss.
- Fiber helps reduce calorie absorption. Fiber binds to and slows down macro-nutrients like carbohydrates and fats, which can help reduce the number of calories your body absorbs from the foods you eat.
- Fiber regulates blood sugar levels. High-fiber foods help to regulate blood sugar levels preventing spikes and crashes that can lead to overeating and weight gain.
- It’s all about the Microbiome. Fiber supports gut health like nothing else! Having a gut rich in probiotics and microbiomes helps to play a powerful role in weight management and disease prevention.