High Fiber Diet


Scientific evidence links fiber intake to many health benefits, including treating and preventing constipation, hemorrhoids, and diverticulosis, decreasing blood cholesterol levels, and helping to control weight.

More and more research shows that a high-fiber diet may help prevent cancer, heart disease, and other serious ailments. The problem is that most Americans don't get enough fiber to realize its potential benefits. The typical American eats only about 11 grams of fiber a day.

Health experts recommend a minimum of 20 to 30 grams of fiber a day for most people.

Adding bran cereal to your breakfast is an easy way to boost your daily fiber intake. Whole grains, raw fruits and vegetables are all high in fiber. You can also add fiber supplements to your diet, which can be found in every grocery store or pharmacy. The most common supplements are Benifiber, Metamucil, FiberCon and Citrucel.

The following are 4 sample menus that are high in fiber:

Sample Menu #1


3/4 cup Kashi Good Friends cereal
1/2 cup 1% milk
4 ounces Orange Juice


2 slices whole wheat bread
3 ounces lean ham w/mayo, lettuce, tomato
1 raw carrot (4-5 sticks)
1 medium apple


3 ounces lean roast beef
1 baked potato with skin
1/2 cup broccoli
salad: 1 cup mixed greens
2 tablespoons vinaigrette


6 ounce cup light yogurt
4 cups light microwave popcorn

Total Fiber 32g


Sample Menu #2


grapefruit 1/2
oatmeal 3/4 cup
raisins 2 Tbsp
whole wheat toast 2 slices
margarine 2 tsp
jelly/jam 2 Tbsp
skim milk 1 cup
coffee 3/4 cup


vegetable soup 1 cup
lean hamburger patty 3 oz
multi-grain bun 1
tomato 2 slices
baked beans 1/2 cup
medium apple 1
oatmeal cookie 1
skim milk 1 cup


garden salad:
lettuce 1 cup
cucumber 1/8 cup
tomato 1/2 med
bean sprouts 1/8 cup
salad dressing 2 Tbsp
broiled chicken 3 oz
brown rice 1/2 cup
broccoli withcheese sauce 1/2 cup
pumpernickel bread 1 slice
margarine 1 tsp
strawberries 1/2 cup
with plain low-fat yogurt 1/2 cup
skim milk 1 cup


bran muffin
margarine 1 tsp
orange juice 1/2 cup

Total Fiber 38 gm


Sample Menu #3


1/2 c All-Bran 10.2 grams of fiber
1/2 c milk
2 slices whole-wheat toast w/margarine 4.3
1 c strawberries 3.1


2 slices whole-wheat bread 4.3
1 lettuce leaf 0.4
2 slices Swiss cheese
1 large peach 4.0
2 oatmeal cookies 2.1


3 oz. beef
1 baked potato with skin 7.0
1 stalk broccoli 8.2
1 bowl lettuce 0.9
10 cherries 1.0

Total Fiber 45.5 gm


Sample Menu #4


1 orange 1 egg (poached or egg substitute)
3/4 cup all-bran cereal 1 slice whole wheat bread (toasted)
1 teaspoon margarine or butter 1 cup skim milk or milk (2% fat)
10 whole, shelled, unsalted almonds (if tolerated)
Hot, non-caloric beverage


1 cup barley vegetable soup 2 ounces sliced turkey breast
2 slices whole wheat bread
1 pear
1 cup skim milk or milk (2% fat) 2 teaspoons butter, margarine, or mayonnaise,
sliced lettuce and tomato for sandwich


1 cup tomato juice
3 ounces broiled halibut
1/2 cup dark whole buckwheat (kasha)
1/2 cup steamed broccoli
2 teaspoons oil and vinegar dressing
1 slice whole wheat bread
1 teaspoon margarine or butter
1/2 cup canned blackberries
3 tablespoons bran in 1 cup low-fat yogurt
Hot, non-caloric beverage
1/2 cup salad: romaine or Boston lettuce, sliced carrots, cucumbers, mushrooms, green pepper, celery

Total Fiber 19.3 gm

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