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How to Serve a High-Fiber Diet

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A high-fiber diet substitutes foods rich in fiber for those low in fiber. It is also an effective remedy for constipation, improves glucose tolerance in diabetics and lowers serum cholesterol levels.

high-fiberDiet

A high fiber diet should include:

  • Dried beans or peas – 1 serving daily
  • Cereals and breads – 6-11 servings daily. High fiber cereals contain 7-11 grams ofr fiber per serving. While cereals and bread with adequate fiber content provide 2-5 grams of fiber per serving.
  • Vegetables and fruits – At least 2-4 servings of fruit and 3-5 servings of vegetables. Fruits with the skin on, should be eaten whenever possible. High fiber fruits include: oranges, berries, apples, peaches, pears and bananas. High fiber vegetables include: zuchini, celery, tomatoes, greens, cabbage and cauliflower.

Plan Menu:

Sample menu containing high-fiber foods:

Breakfast

  • Multigrain toast with butter
  • Apple
  • Bran cereal
  • Milk
  • Prune Juice

Snack

  • Apple
  • Milk

Lunch

  • Whole wheat roll
  • Bean soup
  • Garden salad with lettuce, tomatoes, broccoli, carrots
  • Peach
  • Milk

Dinner

  • Brown rice
  • Roast turkey
  • Zucchini
  • Blueberries
  • Milk