High Fiber Diet
Fiber Facts
Fiber is a complex carbohydrate that is part of a plant that cannot be digested. Thus, it adds virtually no calories to the diet. Dietary fiber provides a feeling of fullness and adds bulk in the diet. Fiber is classified as water soluble and water insoluble.
Aim for 20-35 grams of fiber every day:
|
Type |
Effects |
Sources |
|
Soluble Fiber : Attracts water and turns to a gel during digestion. |
Delays the time it takes for the stomach to empty which may enhance weight loss efforts by helping you feel full for a longer period of time;
Lowers cholesterol; |
Oat bran, barley, rice bran, brown rice, lentils, dried beans and peas, nuts, seeds, some fruits and vegetables, and psyllium (found in some cereals and fiber supplements). |
|
Insoluble Fiber : Passes through your digestive tract virtually intact. |
Helps prevent constipation; May help prevent colon cancer. |
Wheat bran, corn bran, whole-grain breads and cereals, vegetables, fruit skins, and nuts. |
Tips for increasing the fiber in your diet
- Eat more whole-grain bread, including whole wheat tortillas and baked goods made with whole grain flours.
- Choose whole grain pasta (such as whole wheat), brown rice, wild rice, bulgur, millet, barley and buckwheat.
- Snack on popcorn instead of potato chips, or try dried fruits and nuts.
- Choose fresh fruits over juice.
- Eat fruits and vegetables with the skin on (apples, pears, peaches, baked potatoes, sweet potatoes).
- Substitute legumes (beans, lentils, peanut butter) for meat at least twice a week or add cooked navy, kidney, pinto beans or chickpeas to soup.
- Select high-fiber cereals for breakfast or mix a high-fiber cereal, such as All-Bran or Fiber One, with your favorite brand. Add some fresh fruit.
- Drink 8 cups or more water to keep fiber moving through your body.
- Use fiber supplements only if instructed by your physician or a registered dietitian.
Sample Menu for 35 Grams of Fiber:
|
Meal/Snack |
Food |
Serving Size |
Fiber (grams) |
|
Breakfast |
High-fiber cereal like All-Bran or Fiber One Banana |
½ cup ½ |
13 1 |
|
Lunch |
100 percent whole-wheat bread Tomato Apple with skin |
2 slices 2 slices 1 medium |
4 1 4 |
|
Dinner |
Baked potato with skin Cooked peas Strawberries |
1 medium ½ cup 1 cup |
4 4 3 |
|
Snack |
Popcorn, air popped |
1 cup |
1 |
Additional Fiber-Containing Foods
|
Food |
Serving Size |
Fiber (grams) |
|
Breads/Cereals/Grains: Orowheat Bagel Orowheat English Muffin Brown rice Whole wheat pasta Couscous or macaroni Oatmeal Zen Bakery Fiber Cake Raisin Bran Kashi Go Lean Cereal Grape-Nuts |
1 1 1 cup 1 cup 1 cup 1 cup 1 1 cup ¾ cup ½ cup |
9 4 4 6 2 4 13 8 10 6 |
|
Beans: Baked beans, chickpeas Black, kidney or pinto beans Lentils |
½ cup ½ cup ½ cup |
6 7 8 |
|
Vegetables (raw): Carrots Celery Vegetables (cooked): Broccoli or corn Spinach Fruit : Orange Grapes |
1 1 stalk ½ cup ½ cup 1 medium 1 ½ cups |
2 1 2 3 3 2 |