Adding fiber to your diet is a great way to stay healthy and fit, warding off a number of health problems and diseases as well as maintaining a healthy body weight. High-fiber foods help you feel full for longer, so you're less likely to binge on an unhealthy snack. A high-fiber diet can prevent or treat constipation, lower high cholesterol levels, lower high blood pressure and reduce the risk of heart disease and heart attack. A high-fiber diet should contain at least 21 to 25 grams of fiber per day for women and 30 to 38 grams per day for men.
Creating Your Own High-Fiber Diet
Fruits and veggies are a great natural source of fiber, and they pack antioxidants and many other health-enhancing vitamins and minerals. Any healthy, high-fiber diet should include vegetables and fruits as healthy snacks, but also as an important part of meals. Top cereal in the morning with some fresh fruit; have carrots instead of chips as a side to your lunchtime sandwich. And, pack a sandwich with sprouts, tomatoes, cucumbers and other delicious vegetables instead of lunch meat. Opt for vegetable-based dishes at dinner--try an eggplant Parmesan dish instead of chicken, and have a big salad for a side.
Get Whole Grains
Go with whole grain options of your favorite dishes. Whole grain foods are a great way to get extra fiber in your day. Start off with a breakfast made of whole oatmeal, whole-grain cereal or a whole-grain bagel or English muffin. Pack your lunch on whole-grain bread or a whole-wheat tortilla. For dinner, choose whole wheat pasta instead of white, and choose brown rice, barley or bulgur as your fiber-rich carbohydrate.
Vary Fiber Sources
Add legumes and nuts to your high-fiber diet plan and vary your meals so that you don't get bored. Remember that cooked peas, beans and lentils are fiber-rich and delicious, so use them for a side or to flavor dishes. Snack on seeds and nuts, like almonds or pecans, or throw them on top of a salad or in a pasta dish for added fiber and taste.
The F-Plan Diet
The F-Plan diet focuses on boosting fiber intake while lowering fat consumption. It allows a daily calorie intake of around 1,250 calories, but requires that most of the calories come from fiber. Low-fat dairy, paired with plenty of fresh fruits throughout the day, are some of the staples of the F-Plan diet. Lean protein and vegetables, as well as complex carbohydrates (whole grains, potatoes with skins, etc.) are also found in just about every meal and snack.
The High Fiber Diet
This diet requires at least 25 grams per day of fiber. A typical breakfast includes whole grain cereal, low-fat milk and fruit, followed by a lunch of a lean protein, fruits and vegetables, and some whole grains (crackers are a good choice). Dinner should be a lean protein, a whole-grain carbohydrate like brown rice and a side of vegetables. Snacks can be whole-grain crackers and low-fat dairy products like cheese and fruit.
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