High Fiber Foods
Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber. Experts recommend including at least five servings of fruits and vegetables and choosing 6 - 11 servings of breads, cereals, rice and pasta each day. And when you increase fiber, always remember to drink more beverages to keep the fiber moving through your digestive tract.
Breakfast
- Bowl of Bran Cereal
- Use Low-Fat Milk
- Incorporate 1 Banana
- Drink a Glass of Orange Juice
Lunch
- Sandwich on Whole Wheat Bread
- Red or Green Apple, eat the skin
- Low-Fat Dressing & Salad
For Snacks
- Carrots, Celery, Broccoli all w/ Low-Fat Dressing
Dinner
- Chicken Breast
- Brown or Wild Rice
- Green Beans, Legumes
- Whole Wheat Roll
The above suggested high-fiber diet will provide for a good source and good start. But you can always venture off and be creative:
- Berries, Raisins and Nuts can be added to your salads, cereal and oatmeal
- Popcorn, celery sticks, apple w/ peanut butter
- All types of Beans
- Spinach & Carrots
