High Fiber Diet Plans

Fiber is the new keyword for healthy eating, and with good reason. Loading up on fiber as part of a varied and balanced diet helps you feel fuller so you eat less. There is less temptation to eat high-calorie, low-nutrient foods between meals. Eating enough fiber keeps the digestive tract functioning properly, and reduces the risk of colon and other cancers. Sufficient dietary fiber can also have a positive effect on cholesterol levels, which in turn reduces the risk of heart disease. Unfortunately, most Americans consume far less than the 25 to 35 grams of daily fiber intake recommended by health experts.

Good sources of fiber

Dietary fiber comes from plant sources. Fruits, vegetables, nuts, seeds, whole grains (especially oatmeal), beans and legumes are necessary staples in a healthy, high-fiber diet. The body needs both soluble and insoluble fiber, and it is easy to get both by including a variety of plant foods in your diet. This website from Colorado State University, http://www.ext.colostate.edu/pubs/foodnut/09333.html, has a list of plant foods and the amount of fiber each contains, along with a good explanation of the types of fiber and recommendations for daily intake. You can print out a fact sheet in PDF form for easy reference.

Keep it simple

A typical American diet includes lots of convenience foods, pre-packaged and processed meals and fast food. Busy families need their quick and easy meals. Fortunately, it is still quick and easy to follow a high fiber eating plan by using fresh, natural, plant ingredients in every meal. For example, instead of a sugary, boxed breakfast cereal, substitute oatmeal with a topping of fresh fruit. Instead of a meat and cheese sandwich on white bread with chips, switch to whole-grain bread, top the sandwich with fresh cut veggies (dark lettuce, tomatoes, grated carrots or red cabbage), and serve with a whole apple or banana. These are easy changes that add a significant amount of fiber, and you have not even had dinner yet!

Putting together a high fiber diet plan

Health experts and sneaky moms know that it is easy to quietly add more fruits and vegetables to the family's diet. Substitute applesauce for oil in muffins, add grated zucchini or carrots to meatloaf, substitute sliced bananas for jelly on a peanut butter sandwich. Try the 2-1-1 dinner plate: 2/4 of the plate holds vegetables and fruit, 1/4 is for protein and 1/4 is for a whole grain side. For more inspiration, a web search for high fiber diet plans yields a lot of options, or browse the health or cooking section of any online bookstore.

A high fiber diet is not difficult or time consuming. Learn to think in terms of fresh, unprocessed foods, and aim for five to 10 servings of fruits and vegetables every day. A few simple changes reflects positively on your waistline, digestive health and overall well-being, and is still delicious!

Follow a high fiber eating plan by using fresh, natural, plant ingredients in every meal