Custom High Fiber Diet

GET YOUR CUSTOM HIGH FIBER DIET PLAN BASED ON YOUR PERSONAL DIET PROFILE

• High Fiber Diet

High fiber. Don’t wrinkle your nose. A high fiber diet might not be the trendiest diet on the planet but it’s one of the healthiest. Eat a high fiber diet and you will sustain your energy throughout the day, fill more full and satisfied in order to lose weight, and reduce the risks of certain cancers, heart disease, stomach and bowel disorders.

• Frequently Asked Questions about High Fiber Diets

So what can I eat on a high fiber diet?

Fruits and vegetables (not juice), whole grains, beans, low fat dairy, limited amounts of poultry and fish, and healthful oils in moderation like olive oil and canola oil.

How many grams of fiber do I need daily?

The recommended amount is between 25-30 grams. Most people on the average get around 10 or less per day.

What are whole grains anyway and why are they so important?

Good examples of whole grains are old- fashioned oatmeal, bran cereals, spelt, brown rice, wild rice, barley, millet, and quinoa.

The soluble fiber in whole grain cereals forms a gel in your intestines that prevents cholesterol and saturated fats from entering the bloodstream which. Whole grains also slow down the metabolizing of blood sugars while insoluble fiber in whole grains keeps your regular, prevents constipation and may prevent colorectal cancer.

I’m a diabetic. Is the high fiber diet suitable for me?

As with all diets, we recommend you consult your doctor before starting. It is recommended that you eat a fruit with a whole grain and/or low fat dairy selection to slow the rise in blood sugar. For instance you might have an apple with peanut butter and some whole grain crackers or a pear with partially-skim ricotta cheese sprinkled with powdered ginger.

What can I have for breakfast on the high fiber diet?

Your mother probably told you that breakfast was the most important meal and she was right. Take it one step further and choose a whole grain cereal that has more than 3 grams of fiber. Read the labels. Add some low fat milk and a cup of strawberries and you probably won’t feel hungry because the sugars are released slowly into the bloodstream and your energy sustained for hours.

Can I eat pizza on the high fiber diet?

In moderation, a piece of pizza is fine. Forget the pepperoni or sausage but instead order a vegetarian pizza with lots of high fiber sliced mushrooms, green peppers, and tomatoes. Ask for green salad or a cup of high fiber minestrone soup too.

My family has a history of heart disease. Am I doomed or can this diet help?

Let a diet rich in high fiber fruits and vegetables lead you to healthful benefits. Fruits and vegetables are filled with vitamins, antioxidants, and phyto-chemicals, which are natural medicines in your food that help prevent disease. For instance, take any red vegetable – say tomatoes. Tomatoes have lycopene which naturally helps plaque from forming in your bloodstream.

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