High fiber foods can help lower cholesterol when eaten as part of a nutritionally balanced diet. A healthy diet including a variety of colorful fruits, vegetables, whole grains and protein can help most people manage and maintain a healthy weight. High fiber diets provide bulk to your stool and help keep bowel movements regular. Moreover, foods rich in fiber tend to contain cancer-fighting nutrients such as selenium, vitamin E, vitamin A and vitamin C.
Step 1
Create your meals and snacks around healthy sources of fiber and protein throughout the day, which will keep your blood sugar steady and energy soaring. When you rise, break your fast with a heart-healthy fiber-rich breakfast consisting of porridge with fresh berries and ground flax seeds. For lunch, have a chickpea pattymade with spinach and barley bran; top with onions, kale and fresh tomatoes on a whole grain bun. When snack time hits, pop a bag of air popped popcorn and toss with a dash of pumpkin seeds, cinnamon and chili powder for a sweet and salty fiber-rich treat. When dinner time arrives, greet your table with oven-roasted vegetables such as sweet potatoes, carrots, parsnips and turnips alongside a stuffed acorn squash filled with a protein-rich grain such as amaranth; toss with balsamic vinegar, olive oil and fresh herbs for a tasty vegetarian fiber and protein rich dinner. If and when your sweet tooth strikes, reach for a scoop of ricotta cheese or Greek yogurt atop whole grain gram crackers, fruit and nuts for a mouth-pleaser before bedtime.
Step 2
Scan labels for bread and cereal products to ensure "whole grain" is listed as the first ingredient. Look for cereals with at least 3 grams of fiber in each serving and create each dish around a pile of nutritious, colorful vegetables and whole grains to increase the fiber content. Snack on raw fruits and veggies as well as dried fruits, especially figs, which are ideal sources of fiber. Instead of dipping your crudités into a full-fat dairy dip, opt for cottage cheese, bean dip, hummus or Greek yogurt mixed with pureed pumpkin for a rich fiber-protein combo.
Step 3
Beware of fruit juice, white bread, pasta and refined cereals, which are loaded with hidden sugars and, most important, lacking healthy fiber. The refining process that creates these white, nutrient-void foods removes the exterior layer of the healthy grains, in turn, decreasing the fiber content. The same holds true for juices; opt for squeezing your own juice or creating a whole fruit and vegetable smoothie to reap the benefits of these natural foods.
Step 4
Bulk up your main meals and increase the fiber in meat dishes by adding grains to your burgers or stir fries and replace half of the meat in the recipe with beans, oatmeal, legumes and bran to ensure a heart-healthy bite. Wheat bran and oatmeal does wonders for dishes such as meatloaf, baked goods and casseroles; simply swap half the meat for colorful vegetables such as sweet potatoes, pureed squash or apple sauce along with a fiber-rich grain to ensure a tasty and nutritious spin on the traditional dish.
Tips and Warnings
- Drink plenty of water, at least 8 cups each day to keep the fiber moving and your stools regular.
- Increase your fiber content gradually as this change in diet may result in cramping, gas, bloating or diarrhea.
References
- Protein Power; Michael R. Eades; 1999
- The Fiber 35 Diet; Nature's Weight Loss Secret; Brenda Watson; 2007
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