Consuming an adequate amount of dietary fiber is a critical component of maintaining a healthy digestive system. According to the U.S. National Academy of Sciences, Institute of Medicine, the recommended daily fiber intake for adults is 20 – 35 grams per day.
A typical menu for someone following a high fiber diet plan may include:
- A breakfast of whole grain cereal with low-fat milk accompanied by fresh fruit
- A lunch of lean protein, fruits and/or vegetables with a whole-grain carbohydrate (crackers or a slice of bread)
- A dinner of lean protein, vegetables and a whole-grain carbohydrate (brown rice, couscous, etc.)
- Helps maintain regular bowel habits
- Alleviates / helps prevent constipation
- Helps prevent flare-ups of diverticulitis
- May reduce the risk of colon cancer
- Reduces the risk of heart disease
As with any special diet, there are recommended foods that work with the body to maintain a healthy, balanced digestive system.
- Fresh fruits and vegetables
- Whole grain breads, cereals, pasta and other carbohydrates, such as, brown rice, barley or bulgur wheat
- Legumes, such as, peas, beans and lentils
- Seeds and nuts, such as, walnuts, almonds, pecans, sunflower and pumpkin seeds