Maintaining a high fibre diet can help you keep your body fit and healthy.
A high fibre diet plan supports a healthy immune system and reduces the risks of chronic disease
High Fibre Diet Foods Menu
We have put together this sample of a typical high fibre diet plan
High Fibre Diet Breakfast
Start your day on a high fibre diet with a breakfast that contains one cup of oatmeal or a serving of whole-grain cereal.
Oatmeal will get you about 4g of fibre, but it is recommended that you eat at least 5g of fiber for your breakfast. You can easily add one more gram of fiber to your breakfast by eating a handful of berries, like blueberries, raspberries or blackberries.
All berries are high in fibre.
High Fibre Diet Snack
A middle-morning and middle-afternoon snack can and should be taken in a fibre-rich diet to help keep hunger and fatigue away.
Your daily snack should include a cup of fruit, a handful of nuts, such as almonds and low-fat popcorn. Each of these options will be high in fibre and low in unhealthy fat.
High Fibre Diet Lunch
For your lunch, try including whole grains in the form of bread, pasta or rice. These are all low-fat sources of fibre.
Lunch should also include a protein source that is low in fat. Some examples include tofu, beans, nuts, peanut butter or fish.
A lunch menu for a fibre-rich diet could contain a bean burrito on a whole grain wrap, whole grain pasta with marinara sauce and vegetables or a banana sandwich on whole-grain bread. You should also have a serving of fruit and vegetables with every lunch to increase the fibre content. Drink water with your lunch, because it will help digestion.
High Fibre Diet Dinner
Dinner for a fibre-rich diet should be smaller than what you are generally used to.
Your body should feel full because of all the fibre intake during the day, making you less hungry than usual.
Stick to whole grain pasta dishes with low-fat meats or soy products.
Experiment with eating black bean burgers on a whole wheat bun. Make lentil soup and eat it for dinner regularly, when on a diet rich in fibre. You can freeze them for future dinners.
With your dinner eat a variety of fruits and vegetables. Try not to cook your vegetables in high-fat products such as butter or animal fats. Instead, cook them with a little bit of olive oil and season them with salt and pepper.
This is just an example of a typical day when you are following a high fibre diet plan. Obviously, you won’t have to eat the same menu every day!