A High Fiber Diet Made Easy: Fiber-Filled Sample Menu
Dietary fiber is a type of carbohydrate that the body cannot digest. When eaten regularly as part of a diet low in saturated fat, trans fat and cholesterol, fiber has been associated with decreased risk of heart disease and diabetes. The number of servings of grains that you need each day to maintain a high fiber diet depends upon your age, gender and calorie needs. Because fiber is found only in plant-based foods, you won’t find it in meat or dairy products. You will find it in most whole grains, fruits, vegetables, nuts, seeds, beans, and legumes.
The current recommendations suggest that adults consume at least 25 grams of fiber per day. The more calories you eat each day, the more fiber you need, so teenagers and men may require 30 to 38 grams of fiber per day or more. It’s easier than you think to maintain a high fiber diet, yet most Americans eat only half of that. Here are two sample days to show you how simple it is to eat 30 grams or more of fiber. Don’t forget: when bumping up your fiber intake, it is important to increase the amount of water you drink to prevent constipation.
Breakfast: ¾ cup Uncle Sam Multi-Grain high fiber cereal (6g) topped with ¼ cup fresh blueberries (1g) and 1 cup skim milk
Snack: 1 ounce Baked whole grain wheat crackers (3g) and string cheese
Lunch: 1 Whole wheat pita pocket (5g) stuffed with deli turkey, spinach and tomato slices (1g), and ¼ cup avocado slices (2.5g) with an apple (5g)
Snack: Crunchy whole grain granola bar (2g) and an orange (3g)
Dinner: Teriyaki glazed salmon with 1 cup sautéed sugar snap peas (4.5) over a 1 cup bed of brown rice pilaf (3g)
Breakfast: ¾ cup Uncle Sam Honey Almond high fiber cereal (6g) topped with 1 sliced banana (3g) and 1 cup skim milk
Snack: 10 Baby carrots (2g) dipped in 2 tablespoons cup guacamole (2g)
Lunch: 1 cup Vegetarian chili (7g) with whole wheat dinner roll (3g) and a cup of grapes (1.5g)
Snack: 3 cups Air popped popcorn (3.5g)
Dinner: 1 cup Whole wheat spaghetti (4g) with ½ cup tomato basil sauce (2g) and 1 cup lemony steamed green beans (4g)
*Please keep in mind that the information on this site does not constitute medical advice. Before embarking on any weight loss plan or making dietary changes, you should consult your doctor.