The fiber diet

The fiber diet seems to date from the 1980s and originated in the United States. It was scientists who, after a study,  concluded that it was necessary to raise the daily fiber consumption to 35 to 50 grams . This goes against, in France for example, the ANC (Recommended Nutritional Appportations), which indicate that the daily fiber consumption should be 25 grams. This diet is therefore based on a diet extremely rich in fiber.

THE PRINCIPLES OF THE DIET

Following a fiber diet simply means adopting a fiber-rich diet for a specific period of time, between 35 and 50 grams of fiber per day.

It is therefore necessary to eat mainly vegetables, fruits, whole grains, and  especially legumes  (lentils, chickpeas, beans, etc.). Legumes are very rich in fiber and have the advantage of having almost the same nutritional properties as cereals, while being less caloric. They then replace pasta or rice which are richer in calories. For the fiber diet to be as effective as possible, you must, in addition to increasing your consumption of legumes,  avoid sugary and fatty products . The fiber diet can be followed over a fairly long period, provided you vary your diet (while leaving plenty of room for fiber-rich foods) to avoid deficiencies.

A fiber-rich, low-calorie meal should consist of:

• Vegetables (at least half of the plate)
• Whole grains (pasta or rice on a quarter of the plate)
• Low-fat meat or fish (on the last quarter).

You can also replace vegetables and cereals with legumes. As a starter, raw vegetables are perfect (carrots are particularly rich in fiber) and for dessert, a fruit and/or a 0% fat dairy product. At breakfast, opt for cereals or wholemeal bread, fruit and a dairy product without fat.

For this diet, great flexibility is given so that you choose your own foods, according to their level of fiber. As you go along, you will assimilate which fiber-rich foods you prefer (depending on your tastes, your budget, etc.)

Example of a typical day

ADVANTAGES

This diet does not deprive you of any food, which is an asset compared to many other diets.

The fiber diet makes it possible to lose weight and in general the yoyo effect is less observed than in other types of diets (such as  the Mayo diet  or  the Scarsdale diet,  which produce extremely significant yoyo effects). This diet does not prevent you from eating a balanced diet . Be careful, however, not to limit your diet to only foods rich in fiber: you must eat everything, in reasonable quantities (in nutrition, any excess is harmful, and any deprivation is harmful).

A diet rich in fiber promotes intestinal transit and wards off diabetes, cholesterol  and overweight . In addition, the fibers cut the appetite : your meals will remain complete while being less caloric. You can then eat to your fullness and you won’t tend  to snack between meals .

DISADVANTAGES

A fiber diet can be harmful to your health if it is not approached or practiced with care. Indeed,  too much fiber consumption can cause intestinal problems  for some people. By following this diet, you may end up with bloating, gas, and even diarrhea. It is therefore advisable to proceed gradually, especially if you are not used to eating fiber.

If you suffer from intestinal diseases (people with diverticulosis or diverticulitis for example), it is  strongly necessary  to consult a doctor before undertaking this diet or a change in your diet.

ORIGINS OF THE REGIME

The history of dietary fiber goes back a long way. Already in ancient Greece, wheat (rich in fiber) was known to help prevent constipation. But it was only very late, around the 1950s, that the term dietary fiber appeared. The British doctor Eban Hipsley uses this term in a scientific publication  ⁽³⁾  dated 1953 and associates it with the notion of diet. It is generally accepted that Eban Hipsley was the first, in 1953, to evoke the notion of “dietary fiber”.