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