Diet Chart For high fiber
Last Updated: Oct 30, 2024
About
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:
- Increase the amount of fibre in the diet slowly.
- Each day eat at least five portions of fruits and vegetables and choose whole grains over processed grains
- Start the day with a packed breakfast by including oats with toppings like dried fruits and fresh fruits.
- Consume more of legumes such as kidney beans, lentils, chickpeas which have a large amount of dietary fibre.
Diet Chart
Sunday | |
Breakfast (8:00-8:30AM) | Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk. |
Mid-Meal (11:00-11:30AM) | plain Yoghurt with raw vegetables / grilled vegetables -1 cup |
Lunch (2:00-2:30PM) | 1/2 cup rice + 2 medium chapati+1/2 cup Kidney beans curry+ Snake gourd sabji 1/2 cup+ cucumber salad 1/2 cup. |
Evening (4:00-4:30PM) | 1 cup boilled channa+ tea 1 cup. |
Dinner (8:00-8:30PM) | 2 Roti/ chapati+ 1/2 cup mix veg curry |
Monday | |
Breakfast (8:00-8:30AM) | 2 Slice brown bread.+1 slice low fat cheese+1Boiled egg+ 1/2 cup low fat milk. |
Mid-Meal (11:00-11:30AM) | 1 Portion fruit( Include different coloured fruits. Don't stick with particular one type. |
Lunch (2:00-2:30PM) | Veg pulav rice 1 cup+ 1/2 cup Soy Chunk curry+ 1/2 cup Low fat curd. |
Evening (4:00-4:30PM) | 1 cup light tea+ 2 wheat rusk. |
Dinner (8:00-8:30PM) | 2 roti/ Chapati+ Lady's finger sabji 1/2 cup. |
Tuesday | |
Breakfast (8:00-8:30AM) | Chappati 3 + 1/2 cup Potato green peas curry. |
Mid-Meal (11:00-11:30AM) | 1/2 cup boilled black channa with tomato and coriander leaves. |
Lunch (2:00-2:30PM) | 1 cup rice+ 1/2 cup Daal+ Palak sabji 1/2 cup+ 1/2 cup curd. |
Evening (4:00-4:30PM) | 1 Portion fruit( Include different coloured fruits. Don't stick with particular one type. |
Dinner (8:00-8:30PM) | Broken wheat upma 1 cup+ 1/2 cup green beans sabji |
Wednesday | |
Breakfast (8:00-8:30AM) | Methi Parata 2+ 1 tbs green chutney. |
Mid-Meal (11:00-11:30AM) | 1 Portion fruit( Include different coloured fruits. Don't stick with particular one type. |
Lunch (2:00-2:30PM) | 1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad. |
Evening (4:00-4:30PM) | 1 Cup light tea+ Brown rice flakes poha 1 cup. |
Dinner (8:00-8:30PM) | Wheat dosa 3 + 1/2 cup Bitter gourd sabji. |
Thursday | |
Breakfast (8:00-8:30AM) | 4 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney |
Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
Lunch (2:00-2:30PM) | 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage sabji. |
Evening (4:00-4:30PM) | 1 Portion fruit( Include different coloured fruits. Don't stick with particular one type. |
Dinner (8:00-8:30PM) | 2 Roti / chapati.+ Tomato sabji 1/2 cup. |
Friday | |
Breakfast (8:00-8:30AM) | Mix veg Poha 1 cup+ 1/2 cup low fat milk. |
Mid-Meal (11:00-11:30AM) | 1 Portion fruit( Include different coloured fruits. Don't stick with particular one type. |
Lunch (2:00-2:30PM) | 3 Chapati+ 1/2 cup cluster beans sabji+ Fish curry(100g fish) 1/2 cup. |
Evening (4:00-4:30PM) | Green gram sprout+ tomato salad 1/2 cup. |
Dinner (8:00-8:30PM) | 2 Roti / chapati+Ridge gourd sabji 1/2 cup. |
Saturday | |
Breakfast (8:00-8:30AM) | Utappam 2+ 1 tbs green chutney. |
Mid-Meal (11:00-11:30AM) | 1 cup boilled chick peas with tomato. |
Lunch (2:00-2:30PM) | 1 cup rice+ Soy chunk curry1/2 cup+ Lady's finger sabji 1/2 cup+ 1/2 cup letuce salad |
Evening (4:00-4:30PM) | 1 Portion fruit( Include different coloured fruits. Don't stick with particular one type. |
Dinner (8:00-8:30PM) | Broken wheat upma 1 cup+ 1/2 cup green beans sabji |
Food Items To Limit
- Low Fibre Grains : Avoid refined wheat products such as white bread, pasta, crackers and white rice.
- 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.
- 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.
- Dairy : There is very little fiber in most dairy products. Yet dairy contributes protein and calcium.
- 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 And Dont's
Do's:
- Increase daily intake of fruits, vegetables, and whole grains (no constipation!)
- Healthy oils in moderation such as those found in olive oil, grape seed oil, fish higher in oils, avocados, flax seeds, and walnuts.
- Water, Water, Water purified and at least 10 glasses a day
- 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
- Light exercise, exfoliating dry skin cells helps to rid clogged pores
- Stress reducers: meditation, rest, relaxation, hot bath, deep breathing, yoga
Dont's:
- Caffeine over stimulates the liver, green tea is okay because the high levels of antioxidants far outweigh the small amount of caffeine it contains.
- Heavy and hard to digest foods ie.. dairy products and wheat products. Instead utilize oats, brown rice, millet, buckwheat, and fish
- Limit meat intake, it tends to contain high amounts of antibiotics and hormones, and proteins are hard for the liver to break down.
- Sugar or sugar substitutes
- Drinking alcohol, smoking cigarettes, and taking recreational drugs are quite a burden on the liver
- Fried foods are full of free radicals along with other “unfriendly” substances
Food Items You Can Easily Consume
- Fruits : Pears, strawberries, avocado, apples, raspberries, banana
- Vegetables : Carrots, Beets, Broccoli, Artichoke, Brussels sprouts, lentils, kindey beans, sweet potatoes
- Legumes : Quinoa, Oats, Popcorn
- Grains : Almonds, Chia seeds
- Dark Chocolate
References
- Miranda PM, Horwitz DL. High-fiber diets in the treatment of diabetes mellitus. Annals of Internal Medicine. 1978 Apr 1;88(4):483-6. [Cited 30 June 2019]. Available from:
- Moesgaard F, Nielsen L, Hansen JB, Knudsen JT. High-fiber diet reduces bleeding and pain in patients with hemorrhoids. Diseases of the Colon & Rectum. 1982 Jul 1;25(5):454-6. [Cited 30 June 2019]. Available from:
- High Fiber Diet [Internet]. carymed.com. [Cited 30 June 2019]. Available from:
- High Fiber Diet [Internet]. sah.org.au. [Cited 30 June 2019]. Available from:
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