When it comes to diets, there are some designed only to help you lose weight (weight many of us regain once we stop the diet, particularly if it’s super restrictive), and there are others that can be followed long-term, keeping you healthy and possibly shedding some pounds in the process.
That’s exactly what a high fiber diet is, and the best part is there’s no set “plan” you have to follow! Read on to see how you can get more fiber into your day and the benefits of doing so. It might just be the most enjoyable “diet” you’ve ever tried!
What Is a High-Fiber Diet Plan?
You won’t find a set of rules to follow when it comes to eating a high-fiber diet, and the plan is one you’ll get to map out yourself. The only requirements you’ll want to keep in mind are the fiber intake recommendations from the Academy of Nutrition and Dietetics, which say you should consume 25 to 35 grams of total fiber per day, with 10 to 15 grams of that being soluble fiber. Sources of soluble fiber include oats, barley, bananas, potatoes, and the flesh of apples, and pears; the fiber in these foods dissolves in water in your digestive tract and helps you digest food more slowly to stay fuller for longer.
The rest of your fiber intake can be insoluble fiber, which doesn’t dissolve like soluble fiber does. Insoluble fiber can help regulate your bowel movements. You can find this type of fiber in whole grains, nuts, corn, berries, and the skin of apples and pears. Once you’ve got the proper sources of fiber stocked in your kitchen, you’re ready to create your own high-fiber diet plan.
How Do I Make a High-Fiber Diet Plan?
Your plan may change from week to week depending on your schedule, and it should change to prevent you from having meal boredom (after all, how many times can you eat whole grain toast with a banana for breakfast?). Mix it up after a week or two to help you stick to the plan and make sure you’re getting enough soluble and insoluble fiber in your diet.
Here’s a sample high-fiber diet plan to help you get started:
- Breakfast: Plain yogurt topped with berries or a handful of nuts
- Lunch: A salad filled with beans and corn or a bowl of black bean soup with a side of whole grain bread
- Dinner: A quinoa and sweet potato chili or a quinoa bowl filled with vegetables like broccoli, carrots, and cauliflower
- Snacks: For dealing with cravings throughout the day, stick to nuts, edamame, and popcorn for high-fiber bites until your next meal.
No matter how much you plan, you’re bound to hit a snag or two during busy weeks when you can’t get to the store, and sometimes you may find you don’t have any high-fiber foods on your shelves or you need a quick snack while you’re on the go. That’s why it’s helpful to have Benefiber plant-based prebiotic fiber on hand: a fast source of soluble fiber. When you have Benefiber Stick Packs or Chewables, you can take them on the go no matter what time of day it is (without any planning whatsoever)! Stock up on the Stick Packs and Chewables so you can bring your boost of fiber with you everywhere.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.