Commercials often depict fiber as a substance that relieves constipation, but it does so much more. Dietary fiber maintains the health of the digestive system, prevents and relieves constipation and also lowers your risk for heart disease. In addition, MayoClinic.com states that diets high in fiber can help lower cholesterol, stabilize blood sugar and aid in weight loss. High-fiber diets can also help you feel fuller longer, which helps you to maintain a healthy weight.
Breakfast
A high-fiber breakfast can keep you energized throughout the day. Whole grains such as wheat or oats are good choices for B-complex vitamins, energy and to stabilize blood sugar levels. For a breakfast high in dietary fiber, mix an all-bran cereal with steel-cut oats and low-fat milk. Steel-cut oats may require a longer cooking time since these oats retain the bran and germ. To add heart healthy unsaturated fat, toss in a few almonds or pumpkin seeds and use brown sugar instead of white sugar, which is a simple carbohydrate. Simple carbohydrates mostly lack in nutrients and cause spikes in blood insulin.
Lunch
For a quick, fiber-rich lunch, use whole wheat or multigrain bread to toast and dip in hummus. Hummus contains chickpeas, which are high in fiber and protein. In addition, you can eat a cold salad mixed with raw peppers, baby leaf spinach, fresh chopped tomatoes, sunflower seeds, pumpkin seeds, and handful of cooked buckwheat or barley. This salad is rich in vitamin A and C, and high in fiber. To boost the heart-health benefits of this salad, top with olive oil and fresh lemon juice. To add protein to this salad, chop in chicken breast or cooked black beans.
Dinner
Try eating a dinner that incorporates many food groups, while including high fiber sources. For a quick fiber-rich meal, swap white pasta noodles for whole-wheat pasta in spaghetti or lasagnas. Try split-pea soup for a warm high-fiber meal. One-cup of split peas contain 16 g of fiber. In addition, incorporate vegetables such as artichokes into your meals. Just one medium artichoke contains 10 g of fiber. Other dinner ingredients that contain more than 5 g of fiber per cup include black beans, lentils, turnip greens, broccoli and peas.
Snacks
High fiber snacks need little preparation time. For instance, 1 oz. of air-popped popcorn contains 4 g of fiber, while only being around 100 calories, which makes it a great low-fat option. Carrots are low in fat and high in fiber. For a tasty and nutritious snack, slice an apple into wedges --- leaving the skin on --- and serve it with apple butter dip. According to "Shape," 1 tbsp. of almond butter contains 1 to 2 g of fiber, while an apple contains 3 grams.
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