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.
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.
Sample menu containing high-fiber foods:
- Multigrain toast with butter
- Bran cereal
- Prune Juice
- Whole wheat roll
- Bean soup
- Garden salad with lettuce, tomatoes, broccoli, carrots
- Brown rice
- Roast turkey