A high fiber diet plan might just be what your body needs for a fresh start. Read on to find out more.
In this article:
High Fiber Diet Plan Basics and 9 Meal Ideas
How Much Fiber Do You Need a Day?
Fiber is among the most important parts of a healthy diet. It is found in many plant-based foods like fruits, vegetables, seeds, and legumes.
But despite its importance, Americans barely meet the daily recommended percentage of fiber. Adult males need a daily intake of about 34g of fiber, while adult females require 28g.
Fiber intake varies according to age and energy expenditure and requirement levels. For example, children have a much lower daily fiber requirement intake in comparison:
- 1-3 y/o children need 14g
- 4-8 y/o children need 16.8-19.6g
- 9-13 y/o adolescents need 22.4-25.2g
- 14-18 y/o teenagers need 25.02-30.8g
A study done from 1999-2008 shows that the daily average fiber intake of Americans sits at 16g.
Fiber needs to be consumed more, but at a slower pace. Eating far too much and too fast can lead to constipation, bloating, and gas.
Regular consumption of fiber can help manage weight, regularize bowel movements, lower cholesterol, and reduce the risk of heart disease and diabetes.
What Are Foods High in Fiber?
There is no need to go far to integrate high fiber foods in your diet. Simply checking the label and finding 5g or more of fiber is enough for a food item to be considered high in fiber.
Switching from white bread to whole grain bread, or from white rice to brown rice is a good start. Other high fiber foods that can be easily integrated into your daily diet can include black beans, peas, oatmeal, almonds, and even raspberries.
7-Day High Fiber Diet Plan
1. Day 1: Quick and Easy Meals
Breakfast: Berry and Flax Smoothie (6g fiber)
This tasty smoothie makes for a very quick and filling breakfast, especially when you’re on the go. Besides your favorite berries, it contains flax seeds for an added fiber boost.
Lunch: Navy Bean Soup (16g fiber)
Beans are underrated yet hearty and tasty. Cook some navy beans into a soup with some tomatoes and sliced ham, and you’ve got a quick, delicious meal on your plate!
Dinner: Shrimp and Vegetable Boil (11g fiber)
This simple dinner consists of sturdy vegetables like cauliflower and broccoli, and shrimp. Feel free to switch out the shrimp for whatever seafood is in seasons, such as crabs or lobster.
2. Day 2: Healthy Carbs for Energy
Breakfast: Whole Grain PB&J Sandwich (10g fiber)
Instead of using regular white bread for your sandwich, use wholegrain bread instead. It’s sturdier, more filing, and can hold together longer.
Try using chunky peanut butter/almond butter to add more protein and fiber to your sandwich.
Lunch: Brown Rice Salad (13g fiber)
This salad consists of just cooked white rice, chopped veggies, and white beans. It’s a healthier alternative to stir-fried rice since it uses less oil, and can be ready in a jiffy.
Dinner: Quickpea Curry (13g fiber)
Curries make for hearty and satisfying hot meals, and they can be made with vegetables like sweet potatoes, spinach, chickpeas, or lentils. The key to any delicious curry is the combination of spices, as well as some patient simmering.
3. Day 3: Clean and Green Veggie Overload
Breakfast: Veggie Hummus Dip (8g fiber)
This can be an easy replacement for quick breakfasts like granola bars or potato chips that may be delicious but do little in the way of fiber.
Hummus is readily available in many supermarkets, and come in many delicious flavors. Vegetables like carrots, cucumbers, bell peppers, and celery are a great accompaniment, and they also pack up easily.
Lunch: Southwestern Salad (12g fiber)
Salads are a great way to supplement your meals with fiber. Salads typically consist of vegetables, fruits, and dressing, and can be prepared in a variety of ways.
A Southwestern salad contains mixed greens, black beans, green peppers, tomatoes, avocados, and cheese. It’s loaded with fibrous vegetables and can even be adorned with shredded chicken for a more filling meal.
Dinner: Black Bean, Kale, and Beef with Spaghetti Squash (13g fiber)
Spaghetti squash is a convenient and healthy replacement for pasta on those days where you just want to go low carb. Toss the squash pasta with cooked beef, kale, mustard, and black beans, and you’ve got a hearty dinner ready.
RELATED: Easy Southern Chicken Salad Recipe
4. Day 4: Lean and Mean with Proteins
Breakfast: Southwestern Egg Breakfast (4g)
Make breakfast eggs more interesting by topping them with black beans, salsa, and cheese. They also make for a healthier but no less satisfying alternative to your regular eggs and hash browns with ketchup.
Lunch: Roasted Chickpea and Sweet Potato Pitas (12g fiber)
Mediterranean food is considered among the healthiest in the world. Make it even healthier by filling pita wraps with fibrous sweet potatoes and chickpeas.
Dinner: Quinoa with Brussels Sprouts and Salmon (9g fiber)
This easy dinner simple calls for throwing together lightly seasoned salmon and veggies. Then, roast them in an oven before topping them over cooked quinoa.
5. Day 5: Complex Carbs and Simple Prep
Breakfast: Sweet Potatoes (8g fiber)
While they may have more sugar than regular potatoes, they also have more nutrients and fewer calories. Not to mention, they pack up to 3g of fiber, and that’s without the skin!
Top your breakfast sweet potato with your favorite breakfast staples like avocado, fruits, or egg. Or, simply sprinkle a little bit of cinnamon, butter, or cheese to keep it simple.
Lunch: Vegetarian Tacos (16g fiber)
Instead of piling on the meats and creamy sauces, consider piling on hearty beans and vegetables instead. This ensures that you get a healthy helping of fiber without skimping out on the vibrant Mexican flavor.
Dinner: Mediterranean Stir Fry with White Barley (11g fiber)
Instead of rice, use white barley for its chewier texture and flavor. Add your choice of chicken and vegetables to wrap up a satisfying but healthy dinner.
6. Day 6: Fruit and Vegetable Detox
Breakfast: Apple Cinnamon Overnight Oats (7g fiber)
Overnight oats are a great alternative to your regular oats. They are also convenient and easy to make: simply layer milk/yogurt, whole rolled oats, and your choice of fruit in a jar before bed, and you have a tasty breakfast in your fridge next morning.
Lunch: Veggie Wrap (12g fiber)
These are a convenient way to load up on healthy vegetables and get an easy but convenient lunch at the same time. Veggie wraps usually consist of leafy greens, tougher vegetables like carrots and bell peppers, creamy vegetable spreads like hummus and avocado, and are wrapped in a whole-grain tortilla.
Dinner: Bell Peppers Stuffed with Black Beans and Quinoa (10g fiber)
Bell peppers are crunchy, sweet, and sturdy, which makes them the perfect receptacle for stuffing. Instead of rice, try stuffing them with fiber-rich quinoa and black beans.
7. Day 7: No-Meat Cheat Day
Breakfast: Breakfast Bowl (10g fiber)
Breakfast bowls are popular all over social media for their bright colors and cute arrangements. Not only are they pretty to look at, but they are also tasty and healthy to boot.
They usually contain healthy grains like whole oats, chia seeds, and quinoa, and are topped with an assortment of fresh fruits and nuts.
Lunch: Toaster Oven Pizza (7g fiber)
Pizza is a universal favorite, but it isn’t always healthy. This one is an exception, and you can make it in a toaster oven with a whole grain tortilla, tomato slices, red onion, mozzarella, and basil.
Dinner: Whole Grain Pasta with Mushroom Bolognese (12g fiber)
Use whole grain pasta and vegetarian ingredients like mushrooms and zucchini for this hearty dinner. Traditional bolognese may be made with meat, but vegetarian bolognese can be just as tasty and satisfying.
Fiber is an important carbohydrate our body needs, and we must get it through dietary means. Getting your daily dose of fiber through a supplement is also a good option, but don’t forget to keep up with your daily vitamin needs as well.
What are your favorite fiber-rich foods? Share them with us in the comments section below!
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