Daily Menu Planning For Diets High In Fiber

Fiber, a complex carbohydrate, is the part of plant foods that cannot be digested or absorbed by the body. Fiber is an essential component of a healthy diet; it helps in the regulation of the digestive system and may prevent serious disease. A healthy diet should include fiber as part of a daily intake of complex carbohydrates, lean proteins and healthy fats.

Recommended Amounts

According to a consensus report released by the Institute of Medicine of the National Academies in 2002, an adult's diet should be comprised of approximately 45 to 65 percent carbohydrates, 20 to 35 percent fat and 10 to 35 protein. The recommended daily intake for fiber varies depending on age. Men and women under 50 years old require 38 g and 25 g, respectively, versus 30 g and 21 g for men and women under the age of 50. Differences are due to decreased caloric needs as a person ages.

Whole Grains

Incorporate whole-grain complex carbs into your daily diet to increase fiber intake. The Cleveland Clinic recommends aiming for at least three servings of whole grains daily. Healthy options include whole-wheat bread, brown rice, quinoa, buckwheat, barley and rolled oats. Eat a whole-grain cereal for breakfast, a tuna sandwich on whole-grain bread for lunch, and whole-grain pasta for dinner. White flour products, in contrast, are made of simple, refined carbohydrates. Read package labels for the word "whole" listed as the first ingredient and avoid those that say "enriched wheat" or just "wheat" as they are lower in fiber and nutritive value.

Vegetables

Vegetables should form the foundation of any healthy diet. They are low in calories, have little to no fat and are sources of dietary fiber that can be easily incorporated into your daily diet. The Cleveland Clinic suggests eating four servings of vegetables daily. One serving of vegetables is equivalent to a cup of raw veggies or 1/2 cup of steamed or roasted vegetables. Add veggies to your daily diet by snacking on carrot and celery sticks, having a veggie soup for lunch and eating a small chicken breast with a cup of roasted potatoes and zucchini and a mixed-greens salad for dinner.

Fruits

Fruit is rich in essential vitamins and minerals needed for normal body processes, skin health and the prevention of disease. The high fiber content of fruit, often found in the peel, helps regulate the digestive system to prevent constipation and diverticulosis. Select fresh fruit over dried when possible, as most dried fruits are higher in sugar. Add blueberries and strawberries to your breakfast cereal, snack on a banana or an apple, chop up pears to add to salads and serve grilled peaches with low-fat yogurt for an after-dinner dessert.