One of the cornerstones of a healthy diet for adults is fiber. According to the University of Maryland Medical Center, fiber can help prevent or improve certain health conditions such as heart disease, constipation, high cholesterol, hemorrhoids and diabetes. You need at least 25 grams of fiber each day, but most Americans don't get enough. The Mayo Clinic website advises increasing fluids with your high fiber diet to help move waste more quickly through your digestive tract. Look for ways to swap out low fiber foods for those high in fiber.
Breakfast
A breakfast high in fiber will give you a healthy start to your day. Instead of eating white bread toast, use whole grain breads that are low in sugar. Add at least one serving of fruit to boost the fiber content of your first meal of the day. Some healthy, high fiber grains you can eat for breakfast include whole wheat toast, whole grain cereals, oatmeal, buckwheat pancakes, whole grain waffles and bran muffins. Fruits that are loaded with fiber include blueberries, blackberries, raspberries, strawberries, oranges, apples, pears and kiwis.
Lunch
Lunch is an excellent meal to increase your fiber for the day. Salads with fresh vegetables such as romaine lettuce, bell peppers, carrots, broccoli and zucchini are full of fiber. Eat a sandwich made with whole grain bread and add fresh vegetables for flavor, texture and fiber. If you bring lunch to work, use a thermos for hot vegetable soup loaded with peas, carrots, green beans and corn to add to your daily fiber intake.
Dinner
Serve a dinner that tops off your daily fiber requirements and has plenty of satisfying flavor. Your family will enjoy a crisp vegetable salad or bowl of vegetable soup to start the meal and take the edge off their hunger. When you serve the meal, include a full portion of a fibrous vegetable, such as green beans, broccoli, carrots, peas, cauliflower, zucchini or sweet potatoes. Have a basket of whole grain bread and help yourself to at least one serving.
Snacks and Appetizers
It's okay to snack as long as you avoid munching on high-sugar, high-fat treats. Instead, opt for high fiber vegetable munchies such as carrot sticks, celery, zucchini spears or bell peppers. If you're in the mood for something sweet, bite into a crisp, juicy, delicious, high-fiber apple. Nuts, popcorn and whole grain crackers with bean spread will also boost your fiber for the day.
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