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 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 disbands in water to create a gummy gel. It can slow down the course of 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 own 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, it’s recommended you integrate the guidelines below in your meal plan.
Drink Plenty of Water
You must drink a lot of 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 too, so ensure you get your five-a-day.
Veggies can be integrated into cooked meals where possible, but also you can 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 a variety of foods, so don’t miss out on other vital nutrients.
7-Day High Fiber Diet Meal Plan
This 7-day high-fiber meal proposition has it all laid out for you to make it easy and delicious to get your fiberfill every day. 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 per day, which is significantly less than the prescribed intake of 28 grams per day.
As a result, scheduling your meals and bites each week to reach the recommended amount of fiber can be a bit difficult.
This 7-day high-fiber meal plan is designed for you 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 just 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.
Keep in mind that if you’re not used to consuming high fiber foods integrate them into your diet gradually and take a lot of water throughout the day.
Consuming too much fiber quickly can cause your stomach to cramp
- Breakfast: Overnight cinnamon oats: A lot of people love the oatmeal cold, but you can warm it up a bit since it will be too cold when you take it out of 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 great, but not all of it is 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.
- Breakfast: Quinoa bowl. Not only is quinoa a sumptuous high-fiber food 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.
- Breakfast: Morning sweet potatoes. These root veggies aren’t just a dinner dish; you can take them in the morning as well. 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, and if you dint have shrimp, use crabs. The fiber content is 11 grams per 100-gram serving
- Breakfast: Slow-cooked Apple Cobbler: This is a great dish to have on a cold morning 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 are 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.
- Breakfast: Berry and Granola Pancakes. In this dish, you can leave the berries out of the mix 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 a great change of pace for a hectic weekday night. The fiber content is 13 grams per 100-gram serving
- 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 very 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.
- 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 nice 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 a massive number of micro-organisms and most bacteria.
Recent studies have revealed there are 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 in addition to 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 diabetes type 2, 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 a host of health benefits, but it’s crucial to add fiber-rich foods slowly over several days to avoid unpleasant effects such as bloating and flatulence.
Taking a lot of water as you increase your fiber intake can also help limit these symptoms.
Constipation can often be reduced by boosting the amount of fiber of roughage in your diet.
Fiber helps the body to control bowel movements by extracting water from the colon to generate bulkier and softer stool chunks. This helps promote more promptness.
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 which are drugs used to cut cholesterol, as well as fiber additions such as psyllium fiber.
Cutting the Risk of Gastrointestinal Cancer
Consuming adequate amounts of fiber can have shielding effects 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, has antioxidant properties.
Promoting Healthy Weight
High-fiber foods such as fruits and veggies tend to have small amounts of calories. What’s more, the presence of 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.
Fiber is a very important nutrient that can lower blood sugar levels, 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)
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