High Fiber Diet
Use: This diet is used in the prevention or treatment of a number of gastrointestinal, cardiovascular, and metabolic diseases
including diverticular disease, cancer of the colon, constipation, irritable bowl disease, Crohn's disease, hypercholesterolemia,
diabetes mellitus, and obesity.
Tips:
- High Fiber diet is a general diet with an emphasis on fiber rich food sources including fruits, vegetables, whole grain breads,
and cereals.
- The average American eats 10-12 grams daily of fiber, well below the Recommended Daily Value of 25 grams or more per day.
The American Dietetic Association Recommends 25-35 grams of fiber from a variety of sources.
- Consumption of adequate amounts of liquid (at least 8 ounce glasses per day) in conjunction with a high fiber diet intake
is recommended.
- Fiber intake should be increased gradually.
- Exercise Regularly.
- Replace refined products with whole grain bread and cereal products and other grains like brown rice, barley, millet, &quinoa.
- Consider mixing cereals if you do not like high fiber cereals alone.
- Eat fresh fruits and vegetables- eat skin whenever possible.
- Steam vegetables to maintain maximum fiber and nutrients.
- Eat fewer processed foods.
- See a dietitian to help devise an individual meal plan.
Calculating Fiber in your diet
|
Food and Serving Size
|
Fiber content
|
High fiber cereal (1 ounce)
All bran, 100% Bran, Raisin Bran
|
8+ grams |
| Oatmeal, Wheatena |
4 grams |
Whole Grain breads
(1 slice or 1 ounce)
|
2 grams |
Starchy Vegetable & Grains (1/2 cup)
Potato w/ skin
Corn, peas, brown rice
|
3 grams |
Beans, Peas, Lentils
(1/2 cup)
|
4-8grams |
|
Vegetables (1 cup raw or _ cup cooked)
|
2 grams |
Fruits (1pc or 1 cup)
Apple, banana, orange, berries
|
2 grams |
Nuts & Seeds (1 ounce)
Almonds, sunflower seeds, peanuts
|
2 grams |
Sample High Fiber meal plan
2200 calories, 30% kcal from fat, 35 grams fiber
Breakfast
Orange juice (1/2 cup) Raisin Bran (3/4 cup)
banana (1)
Wheat toast (1 slices)
Margarine (2 tsp)
Jelly (1 tsp)
Skim milk (1 cup)
Morning Snack
Whole wheat crackers (6)
apple
Lunch
Minestrone soup (1 cup)
Turkey breast (3 slices)
Whole Wheat bread (2)
Mayonnaise (1 tbls)
Lettuce and tomato (2)
Fresh Fruit salad
Skim milk(1 cup)
|
Afternoon Snack
Light Popcorn (3 cups)
Peach
Dinner
Garden Salad (1 cup)
Baked Chicken Breast (3 ounces)
Baked Potato w/ Skin
Cooked carrots (1/2 cup)
Wheat bread(1)
Margarine (2 tsp)
Salad Dressing (1 tbls)
Skim milk (1 cup)
Bedtime Snack
Peanuts (15)
|
Sources:
-
Duke Diet and Fitness Center Manual
Durham, North Carolina 27710
-
Manual of Clinical Dietetics
4th Edition
1992, The American Dietetic Association
By: Emily Rubin, RD
Registered Dietitian for Division of Gastroenterology and Hepatology
To contact for questions or to make an appointment:
e-mail:
Emily.Rubin@jefferson.edu
phone: 215-955-4152
