Diet Chart For high fiber

Fibres help in reducing the rate of sugar levels and also maintain heart-health. Inculcating High fibre diet keeps the digestive system healthy. High Fibre diet keeps the blood sugar level under control and also cuts cholesterol levels. Following the diet can have a positive impact on health and reduce various health-related risks such as cancer, obesity, heart disease, etc. As recommended by health experts, the ideal fibre intake should be 30g a day as per the person’s age and gender. A high fibre diet can be segregated into two categories - soluble fibre and insoluble fibre. Soluble fibre consists of the following food items like oats, lentils, beans, fruits like pears and apples. Whereas, insoluble fibre consists of wheat bran, whole grain cereals, dried fruits and corn.

Few recommendations and tips for following a high fibre diet are as follows:

1. Increase the amount of fibre in the diet slowly.
2. Each day eat at least five portions of fruits and vegetables and choose whole grains over processed grains
3. Start the day with a packed breakfast by including oats with toppings like dried fruits and fresh fruits.
4. Consume more of legumes such as kidney beans, lentils, chickpeas which have a large amount of dietary fibre.

1. Low Fibre Grains : Avoid refined wheat products such as white bread, pasta, crackers and white rice.
2. Vegetables : Avoid vegetable juices, and when cooking leave on vegetable peels and seeds whenever possible. In addition, choose Skip fiber-rich vegetables such as cabbage or broccoli instead of low-fiber veggies like lettuce.
3. Fruits : Fiber is in the fruit pulp and skin, so don't juice or peel any fruits. Raw fruit has more fiber than cooked or mashed foods, so avoid applesauce and fruit smoothies.
4. Dairy : There is very little fiber in most dairy products. Yet dairy contributes protein and calcium.
5. Proteins : Meats are generally low in fiber, with the exception of such non-nutritious types as processed lunch meats, sausages and hot dogs, all of which may use fillers that contain fiber.

Do's:

1. Increase daily intake of fruits, vegetables, and whole grains (no constipation!)
2. Healthy oils in moderation such as those found in olive oil, grape seed oil, fish higher in oils, avocados, flax seeds, and walnuts.
3. Water, Water, Water purified and at least 10 glasses a day
4. A cup of hot water with lemon juice added before meals is a great kick start for the digestive tract, and the alkaline is good for liver support
5. Light exercise, exfoliating dry skin cells helps to rid clogged pores
6. Stress reducers: meditation, rest, relaxation, hot bath, deep breathing, yoga

Dont's:

1. Caffeine over stimulates the liver, green tea is okay because the high levels of antioxidants far outweigh the small amount of caffeine it contains.
2. Heavy and hard to digest foods ie.. dairy products and wheat products. Instead utilize oats, brown rice, millet, buckwheat, and fish
3. Limit meat intake, it tends to contain high amounts of antibiotics and hormones, and proteins are hard for the liver to break down.
4. Sugar or sugar substitutes
5. Drinking alcohol, smoking cigarettes, and taking recreational drugs are quite a burden on the liver
6. Fried foods are full of free radicals along with other “unfriendly” substances

1. Fruits : Pears, strawberries, avocado, apples, raspberries, banana
2. Vegetables : Carrots, Beets, Broccoli, Artichoke, Brussels sprouts, lentils, kindey beans, sweet potatoes
3. Legumes : Quinoa, Oats, Popcorn
4. Grains : Almonds, Chia seeds
5. Dark Chocolate