Research has shown that a high fibre diet may help prevent cancer, heart disease and other serious ailments. Our diet plan review explains some of the science behind this. Dietary fibre, or roughage as it is also known, is mainly found in fruits, vegetables, whole grains and legumes, and these are the main staple foods in diet meal plans and recipes for the high fibre diet. Roughage is often classified into two categories: insoluble and soluble. Insoluble roughage doesn't dissolve in water, whilst the soluble variety does. A high fibre diet has recipes that are rich in both soluble and insoluble roughage.

Insoluble roughage increases the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular bowel movements. Recipes and diet meal plans would include whole-wheat flour, wheat, bran, nuts and many vegetables that are rich in insoluble roughage.

Soluble roughage dissolves in water to form a gel-like material. It is found in oats, peas, beans, apples, citrus fruits, carrots and barley and it can lower blood cholesterol and glucose levels.

An eating programme that is rich in roughage has many health benefits and can help with weight loss. Unlike other food components such as fats, proteins, or carbohydrates, which are readily absorbed by the body, your body does not easily digest roughage. Instead, it passes unchanged through the body. Foods that contain a lot of roughage generally require more chewing which gives your body time to register when you are no longer hungry, so you are less likely to overeat. Also, a high percentage of roughage tends to make a meal feel larger, so you stay full for a longer period of time.