My name is Ellie, and I know that…
the foods you choose to eat really can help you reclaim health!
High Fiber Diet Plan
The best high fiber diet plan is Easy!
- Focus breakfast on whole grain and fruit.
- Keep snacks simple: fruit, nuts, popcorn, whole grain chips or crackers.
- Eat light at night to allow complete digestion before sleep.
- Adjust calories for your lifestyle.
- Eat more plant-based foods than animal-based foods.
You can follow a high fiber diet plan without becoming a vegetarian. However, you get dietary fiber only from vegetables, fruits and other foods that plants provide — so you will need to include plenty of plant foods.
This simple plan shows how easy you can add fiber to your usual diet. You can still enjoy your preferred main course — just remember to add healthy, plant-based, high-fiber choices to every meal.
Your good health is your choice.
High Fiber Examples
Start Your Day
Eat foods highest in fiber early in the day when you need the most energy. You will have all day to burn those calories.
Breakfast
- Whole Grain Cereal
- Whole or sliced Fruits
- Whole Grain Bread
- Fruit or Vegetable Juice
Morning Snack
- Whole Grain Muffin
- One small Fruit
Mid-Day Meal
- Leafy Vegetable salad
- Whole Grain Pasta or Brown Rice
- One serving of Legumes, Beans or Peas
- One or two dark green, yellow, orange, or red vegetables
- Whole Grain Bread
Sample of Afternoon Snack
- Popcorn or other Whole Grain product
- Carrot and Celery sticks or Nuts
Evening Meal (eat the fewest calories)
- A Dark Green vegetable
- A Yellow or Orange vegetables
- Whole Grain Bread
- Additions like Olives, Onions, or Peppers
- Fruit for dessert
Drink more water than usual when you first start a high fiber diet plan. Water helps move the dietary fiber through your digestive tract and helps to dissipate digestive gases.
| Eat This | Get Fiber |
| 1 cup General Mills Wheat Chex cereal with breakfast | 5.1 g |
| ½ cup raw Red strawberries on cereal | 1.5 g |
| 1 medium Red Apple for morning snack | 4.4 g |
| ½ cup cooked Black Beans with lunch | 7.5 g |
| ½ cup cooked Orange Carrots with lunch | 2.4 g |
| ½ cup raw Pecan halves for an afternoon snack | 4.8 g |
| 1 cup Brown Rice with dinner | 3.5 g |
|
More than 26 grams of fiber and not one bite of green! |
|
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Nutrition
based on data assembled from United States Department of Agriculture
(USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories
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