High Fiber Diet
A high fiber diet is beneficial in relieving a number of intestinal disorders including constipation, diarrhea, and diverticulosis. High fibre diets are also helpful in maintaining blood sugars in diabetes and lowering cholesterol.
Foods high in fiber are naturally low in fat and are therefore beneficial for those wanting to lose weight. All plant foods contain fiber (fruits, vegetables, whole grains, dried beans and nuts) and should be included in your daily intake in their unrefined form (whole oranges vs orange juice, brown rice vs white rice).
The US Dietary Guidelines recommend 6-11 servings of grains per day, 3-4 servings of vegetables per day and 2-4 servings of fruit per day. Keep in mind that no animal products contain fiber, including meat, fish, poultry, eggs, milk, cheese, etc. Refined plant foods like sugar, honey, oil, margarine, most sweets and desserts, most vegetarian meat substitutes and many cereals lack all or most of their fiber. NOTE: It is very important to drink plenty of fluids on a high fiber diet. If fiber (in the intestines) doesn’t absorb enough liquid, it can slow down or even block digestion. However, it is not necessary to drink large amounts of liquids with meals.
Achieve a higher fiber intake with these suggestions:
- Eat at least three servings of fresh fruit daily. Eat peelings, seeds and fiber whenever possible. These fruits are the highest in fiber: Apples, Pears, Persimmons, Blackberries, Blueberries, Raspberries, Strawberries, Dates, Figs, Raisins, Prunes
- Eat at least three servings of vegetables daily. These vegetables are highest in fiber. Broccoli, Parsnips, Corn, Green Beans, Peas, Winter Squash, Pumpkin, Potatoes (with skin)
- Eat at least one serving of cooked or dry whole grain cereal each day. Suggestions: Old fashioned rolled oats, cracked wheat, All Bran (Bran buds), Zoom, Cracked wheat, 7-grain cereal, wheatena, cheerios, granola, shredded wheat, grape nuts, nutri-grain, wheaties
- Eat at least two to four slices of whole wheat bread each day.
- Include ½ cup dried legumes in your diet daily if possible, or at least three times per week. Suggestions: Boston baked beans, lima beans, split peas, garbanzo beans, kidney beans, black beans, navy beans, pinto beans, white beans, lentils, soybeans
- Add three tablespoons unprocessed bran to your diet daily. Use oat bran for reducing cholesterol, to aid in blood sugar control and to relieve diarrhea. Use wheat bran to relieve constipation. Try mixing bran with your cereal, soup, salads, applesauce, or mix in tomato juice and take it all at once. Bran may also be added to homemade bread, rolls and muffins.
- If you are not overweight, you may include small portions of nuts and seeds in your diet to increase fiber. One serving is ¼ cup. Suggestions: Cashews, Filberts, Almonds, Brazil nuts, Peanuts, Pecans, Walnuts, Sunflower seeds
