There is no doubt that dietary fiber is exceptionally beneficial to your health. However, fiber-enriched foods are the opposite. These products can cause horrifying negative effects, including cancer. Therefore, it’s essential to only stick to natural fiber in your diet.

New Study Reveals the Dangers of Refined Fiber-Enriched Foods

Researchers from Georgia State University conducted a study of processed foods enriched with refined fiber. Such products are promoted as more healthful options due to their content of this particular nutrient. However, according to the team’s findings, the truth is the exact opposite.

The majority of such products are enriched with inulin. They are used to fight the obesity epidemic and it’s true that eating them seems to promote weight loss. However, the study revealed a highly disturbing side-effect of these products. Some of the mice (it was an animal study) consuming the foods regularly developed jaundice and in some cases it devolved into liver cancer.

The reason behind this effect remains unclear. However, such results cannot be ignored. It’s common knowledge today that dietary supplements, while generally safe, can have devastating negative side effects in some cases. For example, green tea extract has been linked to liver failure (BBC).

There can be no doubt that dietary fiber is very good for you. Harvard Medical School and many other reputed sources recommend its daily intake to promote heart health. Fresh fruits and vegetables, naturally rich in fiber, are also always on the list of what to eat to lose weight. It’s a fact that a fiber-rich well-balanced diet helps with obesity treatment. It’s also known to lower blood pressure, which reduces the risk of stroke.

However, it appears that only natural fiber-rich foods are truly safe for your health. Luckily, there is no shortage of these products and you can easily incorporate them into a healthy diet.

Best Fiber-Rich Foods for a Healthy Weight Loss Diet

If your ultimate goal is weight loss, you should consume foods that provide you with both soluble and insoluble fiber daily. They will not only promote healthy digestion but also help you feel full. Therefore, it will be easier to control your appetite.

Best fiber-rich foods to eat when trying to lose weight are:

• Split peas (and legumes in general).
  Split peas contain about 16.3g of dietary fiber in a cup and other legumes aren’t far behind. They also have little to no fat and many essential nutrients, like copper and B vitamins. This makes legumes one of the best foods for your general health and weight loss in particular. Aim for eating at least a serving of them a day. Medical News Today also reports that regularly eating legumes can lower your risk of type 2 diabetes.
• Artichokes.
  Artichokes contain about 10g of fiber per one boiled medium vegetable. Aside from this. They have very few calories, are delicious, and pack a punch of antioxidants. You can cook artichokes in many delicious ways, so adding them to your diet will be easy.
• Avocados.
  Avocados have so many health benefits, you can count them among superfoods. They are an excellent source of dietary fiber and healthy fats. This means they have double the benefits for heart health. Avocados are high in calories, but they are so filling and good for you that they are a staple of any healthy weight loss diet.
• Berries.
  Berries are full of antioxidants and dietary fiber, so they are exceptionally good for you. Eating a serving of any berries daily is sure to improve your general health. Use them as a substitute for candy and your weight will start melting off fast.

Dietary fiber is an essential nutrient that brings lots of health benefits. However, to enjoy them without any risks you should only get it from natural sources.