High Fiber Diet
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
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:
Additional Fiber-Containing Foods