Printable High Fiber Diet Plan

High Fiber Diet Plan – Overview

Fiber is very crucial because it exits the gut undigested and ends up in the large intestine, where it feeds stomach-friendly bacteria, leading to a couple of health benefits.

Certain kinds of fiber can also advance weight loss and cut blood sugar levels and constipation.

The AND (Academy of Nutrition and Dietetics) prescribes taking about 14g of fiber per 1000 calories daily. This converts to about 38 grams for men and 24 grams for women.

Unfortunately, about 95% of Americans don’t meet the prescribed daily fiber intake.

In America, the typical daily fiber intake is about 16.2 grams. Fortunately, boosting your fiber intake is easy; you just need to incorporate high-fiber foods into your diet.

What Is Fiber?

Fiber is the systemic component of plant foods such as fruits, veggies, and whole grains, which the human body can’t break down. There are two kinds of fiber, insoluble and soluble:

Insoluble Fiber

Insoluble fiber is commonly known as ‘roughage’ because it doesn’t disband in water.

Instead, it holds onto water, which helps generate bigger and softer stools and helps control bowel movements. Examples of insoluble fiber include apple and pear peels, berries, carrots, corn, grapes, nuts, whole bran, and whole-grain products.

Soluble Fiber

Soluble fiber disbands in water to create a gummy gel. It can slow down food from the gut to the colon. Examples of soluble fiber include bananas, barley, dried beans, oats, potatoes, and the soft parts of apples and pears.

High Fiber Diet Tips

Come Up with Your Own High Fiber Diet Plan

Now that you’ve become a fiber expert, why not have a go at making your high fiber meal plan?

All you need to do is take some time to work out which foods work for your lifestyle and well-being best. Also, you should integrate the guidelines below into your meal plan.

Drink Plenty of Water

You must drink much water because you’re adding more fiber to your diet. A couple of health professionals recommend about eight glasses of water per day.

Get your Five-a-Day

Fruits and veggies have plenty of other benefits, so ensure you get your five-a-day.

Veggies can be integrated into cooked meals where possible, but you can also make it a habit of eating raw stuff such as dried and fresh fruits that have a variety in your diet.

Opt For Whole Grains

Everyone loves white rice and pasta, but they don’t have high levels of fiber like whole grain or wholemeal alternatives. So, instead, try and eat brown rice, whole grain bread, and pasta.

Don’t Peel Your Fruits and Veggies.

Plenty of fiber in fruits and veggies is found in the peels, so don’t reach for your peeler too quickly. After all, a crispy baked potato that’s fluffy on the inside is very sumptuous.

Don’t Forget All Other Aspects of Your Diet.

As you focus on taking plenty of fiber, don’t forget about all other aspects of your diet. Ensure you’re taking various foods, so don’t miss out on other vital nutrients.

7-Day High Fiber Diet Meal Plan

High Fiber Diet Plan

High Fiber Diet Plan – 7-Day High Fiber Diet Meal Plan

This 7-day high-fiber meal proposition has everything laid out for you to make it easy and delicious to get your fiberfill daily. Fiber is a dietary rock star with some pretty impressive well-being advantages.

Studies credit taking more fiber with healthy gut bacteria, a healthy heart, a lower risk of diabetes, weight loss, and more regularity in your stomach.

Therefore, if fiber can do all that, why are 95% of Americans still not getting enough? On average, Americans only take 16 grams of fiber daily, significantly less than the prescribed intake of 28 grams daily.

As a result, scheduling meals and bites each week to reach the recommended amount of fiber can be difficult.

This 7-day high-fiber meal plan is designed to make it easy and still sumptuous to get your fill each day.

The bites and foods in this regimen include plenty of fruits, legumes, nuts, seeds, veggies, and whole grains.

However, the foods in each group are renowned for comprising the highest fiber. Such foods include black beans, broccoli, chia seeds, oatmeal, and raspberries.

So, whether you stick to this meal plan precisely or pluck a few ideas here and there, you’ll have a much simpler time acquiring the fiber you need to be better and remain healthy.

Remember that if you’re not used to consuming high fiber foods, gradually integrate them into your diet and take a lot of water throughout the day.

Consuming too much fiber quickly can cause your stomach to cramp

Day 1

High Fiber Diet Plan

High Fiber Diet Plan – Day 1

  • Breakfast: Overnight cinnamon oats: Many people love cold oatmeal, but you can warm it up a bit since it will be too hard when you remove it from the fridge. Also, you can add nuts for crunch and flavor. The fiber content is 7 grams per 100-gram serving.
  • Lunch: Vegan bean tacos: Mexican food is excellent, but not all are ideal for a high-fiber diet. However, some vegan bean tacos do the trick; they are very sumptuous and healthy. The fiber content is 16 grams per 100-gram serving of bean tacos.
  • Dinner: Black bean stuffed bell peppers with quinoa. Stuffed green or red bell peppers give you adequate fiber. The fiber content is 10 grams per 100-gram serving.

Day 2

Day 2

  • Breakfast: Quinoa bowl. Not only is quinoa a sumptuous high-fiber food, but it’s also anti-inflammatory and nutritious. The fiber content is 10 grams per 100-gram serving.
  • Lunch: Jalapenos and split chickpea soup. This chickpea soup is very spicy, and as such, you need to cook it on low heat. The fiber content is 21 grams per 100-gram serving.
  • Dinner: Italian veggie skillet (combine cannellini and garbanzo beans for this quick rice meal. Italian dishes are a good place to start when you can’t decide what to eat on a high-fiber diet. The fiber content is 11 grams per 100-gram serving.

Day 3

High Fiber Diet Plan

Day 3

  • Breakfast: Morning sweet potatoes. These root veggies aren’t just a dinner dish; you can also take them in the morning. The fiber content is 8 grams per 100-gram serving.
  • Lunch: Chickpea pitas and roasted sweet potatoes. Chickpea pitas are a vigorous take on Mediterranean dishes, this time with roasted sweet potatoes tucked inside. The fiber content is 12 grams per 100-gram serving.
  • Dinner: Shrimp and veggie boil. You can get creative when preparing this dish; if you don’t have shrimp, use crabs. The fiber content is 11 grams per 100-gram serving.

Day 4

High Fiber Diet Plan

High Fiber Diet Plan – Day 4

  • Breakfast: Slow-cooked Apple Cobbler: This dish is excellent for a cold or any other morning. The fiber content is 11 grams per 100-gram serving.
  • Lunch: Navy bean and ham soup. This impressive navy bean and ham soup is very delicious and nutritious. The fiber content is 16 grams per 100-gram serving.
  • Dinner: Baked butternut squash tacos. Spicy butternut squash is a good foundation for these vegetarian tacos. You’ll most certainly love the immense flavor you get from this dish. The fiber content is 13 grams per 100-gram serving.

Day 5

High Fiber Diet Plan – Day 5

  • Breakfast: Berry and Granola Pancakes. You can leave the berries out of the mix in this dish and add them later. The fiber content is 7 grams per 100-gram serving.
  • Lunch: Whole grain orzo salad. You can whip up this pasta dish in less than 30 minutes. The fiber content is 13 grams per 100-gram serving.
  • Dinner: Chickpea curry: This colorful curry is an excellent change of pace for a hectic weekday night. The fiber content is 13 grams per 100-gram serving.

Day 6

High Fiber Diet Plan

Day 6

  • Breakfast: Spicy Blueberry quinoa. Quinoa is a fiber and protein-rich food that’s easy to experiment with. You can swap the blueberries for apple slices, and the dish will still be delicious. The fiber content is 7 grams per 100-gram serving.
  • Lunch: Bean, bacon, and lentil soup. This quick bean soup is better when you add a stroke of smoky bacon goodness and lots of lentils. You might want to prepare a lot; it will be okay to eat the next day. The fiber content is 13 grams per 100-gram serving.
  • Dinner: Whole-wheat spaghetti, Bolognese and mushrooms. A typical Bolognese soup is meat-based, with everything from beef to pork. However, you can swap the meat for Portobello mushrooms and veggies. The fiber content is 12 grams per 100-gram serving.

Day 7

High Fiber Diet Plan

High Fiber Diet Plan – Day 7

  • Breakfast: Fruit-filled French toast wraps. You can use fruits such as blueberries and apples for this breakfast dish. The fiber content is 9 grams per 100-gram serving.
  • Lunch: Chicken Stir-Fry Rice: Try making this quick and colorful dish for lunch with garden-fresh veggies. The fiber content is 11 grams per 100-gram serving.
  • Dinner: Black bean and beef pasta squash. This spaghetti squash filled with beans, beef, and kale has so much flavor it’s easy to forget how handy it is in a high-fiber meal plan. The fiber content is 13 grams per 100-gram serving.

Advantages of Dietary Fiber

The well-being benefits of a fiber-rich diet followed regularly and hitting prescribed fiber amounts are now well-defined.

There are some extra benefits in the early stages with probiotic soluble fibers. The benefits we presently know about a fiber-rich diet include:

Bacteria and Colon Function

The colon is the culmination of the food breakdown process. Hopefully, the waste will move in a friendly, typical manner. Insoluble fiber helps this process by retaining water, thereby causing the stool to be bulkier and softer. This makes stool easier to pass.

The supplementary role of the colon is to offer refuge for many micro-organisms and most bacteria.

Recent studies have revealed over one thousand groups of bacteria, with the entire bacteria count ten times the number of cells in the human body.

They considerably boost bone density and calcium absorption and other documented advantages.

In addition, the soluble fibers in this regimen are very effective in stimulating the development of healthy bacteria in the colon.

Colon Wall Integrity

A high fiber diet transforms the bacterial composition of the colon into a more favorable balance. For instance, it’s known that people with type 2 diabetes, inflammatory bowel disease, and obesity have a prevalence of harmful bacteria in the large intestines.

As a result, it may cause the colon wall to be weak and allow bacteria and toxins to pass.

Fiber offers many health benefits, but adding fiber-rich foods slowly over several days is crucial to avoid unpleasant effects such as bloating and flatulence.

As you increase your fiber intake, taking a lot of water can also help limit these symptoms.


Constipation can often be reduced by boosting the roughage fiber in your diet.

Fiber helps the body control bowel movements by extracting water from the colon to generate bulkier and softer stool chunks. This helps promote more promptness.

Cutting Cholesterol

The presence of fiber in the digestive system helps you cut the cholesterol levels in your body.

This is especially the case when you take statins, drugs used to cut cholesterol, and fiber additions such as psyllium fiber.

Cutting the Risk of Gastrointestinal Cancer

Consuming adequate amounts of fiber can shield against specific kinds of cancer, such as colon cancer.

There are a couple of reasons for this, such as some kinds of fiber, such as the pectin present in apples, have antioxidant properties.

Promoting Healthy Weight

High-fiber foods such as fruits and veggies tend to have small calories. What’s more, fiber can slow digestion in the gut, allowing you to feel fuller for longer.

Rallying Blood Sugar Control

It takes the human body longer to digest high-fiber foods. This allows the human body to have steadier blood sugar levels, which are especially handy for persons with diabetes.

Final Thought

Fiber is a very important nutrient that can lower blood sugar levels and constipation and promote weight loss.

Unfortunately, most individuals don’t reach the prescribed daily fiber intake of 38 grams for men and 25 grams for women. As a result, try and include some of the foods illustrated above in your diet to increase your fiber intake.

Printable High Fiber Diet Plan (PDF)

High Fiber Diet
High-Fiber Foods
Brussels sprouts
Chia Seeds
Dark Chocolate
Kidney Beans 
Other High Fiber Legumes:
Baked beans
Black beans
Lima beans
Other High Fiber Nuts and Seeds:
Fresh coconut
Other High Fiber Veggies:
Split Peas 
Sweet Potatoes

See Also

Diet for Hemorrhoids

SIBO Diet Food List

1200 Calorie Diet Plan PDF

Diabetic Diet Food List

Pancreatitis Diet Food List

Printable High Cholesterol Food List

High Fiber Food List

Optavia Diet Food List

Foods That Burn Belly Fat