Adding more fiber to your diet does more than just alleviate constipation. Fiber in food can help control hunger for weight management, lower blood-cholesterol levels and aid in blood-sugar management for diabetes, according to the MayoClinic website. A good fiber diet should include plenty of whole grains, fruits and vegetables.
Diet Basics
Healthy adult men need 30 to 38 g of fiber a day, and healthy adult women need 21 to 25 g of fiber a day. When increasing the fiber in your diet, do so slowly to prevent abdominal pain and gas. You will also need to increase your fluid intake to prevent constipation. There are two types of fiber: soluble and insoluble. Soluble fiber turns into a gel-like substance and slows digestion to help control hunger. Soluble fiber also prevents you from absorbing cholesterol. Food sources of soluble fiber include oatmeal, oranges and kidney beans. Insoluble fiber increases the movement of food through your gastrointestinal tract and bulks stool. Food sources of insoluble fiber include wheat bran, nuts and most vegetables.
Breakfast
A good fiber breakfast meal may include 1 cup of whole grain ready-to-eat cereal with 1 cup of sliced strawberries and 1 cup of milk. Foods with 5 g of fiber or more per serving rate as high-fiber foods. Your breakfast meal should contain 5 to 10 g of fiber. Another good fiber breakfast meal includes two slices of whole-wheat toast with one slice of low-fat cheese, one container of high-fiber yogurt and a fresh orange.
Lunch
Lunch should contain about 5 to 10 g of fiber. A fiber-rich lunch meal includes 2 cups of mixed greens with grilled chicken, 1/4 cup of chopped walnuts and 2 tbsp. of raisins with low-fat salad dressing, served with 10 whole-grain crackers and one medium pear. Another fiber-containing lunch meal includes 1.5 cups of cold quinoa salad made with cooked quinoa, dried craisins, green onions and slivers of almonds, served with raw carrots and a fresh apple.
Dinner
A good fiber dinner meal may include grilled salmon with 1 cup of cooked spinach, a 6 oz. baked potato with the skin and a tossed salad with low-fat salad dressing. Another good fiber dinner meal may include a bean burrito made with 1/4 cup of black bean paste spread on an 8-inch whole wheat tortilla with low-fat cheese and served with salsa and brown rice and beans. Aim for 5 to 10 g of fiber at dinner.
Snacks
Include one to two high-fiber snacks in your diet. Examples include a small piece of fresh fruit, 1/4 cup of nuts, five whole grain crackers or 3 cups of air-popped popcorn.
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