High Fiber Diet

Powerful high fiber diet nutrition
easily fits into healthy eating plans.

A high fiber diet supplies excellent energy and nutrition. Which means success for any healthy eating plan.

Whether your goal is weight loss, lower cholesterol, or fewer symptoms of diabetes (or to improve heart health or sculpt stronger muscles), foods high in fiber have the nutrition you need for success. (Find nutrition charts here.)

Fiber is Flexible

Whether fat loss, weight gain, heart health, gluten alergy, constipation, glycemic control, or athletic training is your particular concern, healthy foods high in fiber help you reach your goal.

When a diet plan focuses on a specific target (like diabetic exchanges, weight loss, heart or bowel health), you will find the focus centered on the same principles and foods as found in a high fiber diet plan.

That is because dietary fiber and dense nutrition always hit the mark… not matter which diet plan.

A Few Easy Rules

1. Whole is best.
   • The closer to whole that fruits and vegetables are, the better. Prefer an apple or orange to a glass of fruit juice.
   • Whole grain products are healthier than processed ones. Choose the healthier longer-to-cook brown rice and unhulled or rolled oats over the instant options.
   • Whole grain baked products, like 100% wheat bread, will prove to be more healthful for you.
2. Variety is necessary.
   • Mix a variety of fruits and vegetables: don't just eat a lot of your one favorite green food.
3. Check Nutrition Labels on processed foods.
   • Five (5) grams of fiber or more is great but unusual.
   • Consume between 21 and 38 grams of fiber each day (how much depends on your age, gender, and activity level).
4. Eat higher fiber foods early in your day — they provide a lot of energy and take time to digest.
5. Put some fiber into every meal and snack.
6. Drink water throughout the day.

Example High Fiber Diet Plan