Example of a 2,000 Calorie, High-Fiber Diet
Breakfast: 1 cup bran cereal (~9 g fiber) with milk, 1 large banana (4 g fiber) and a cup of yogurt
Morning snack: 1 oz almonds (3 g fiber)
Lunch: 1 cup split pea soup with ham (5 g fiber), 1 whole wheat roll (2 g fiber)
Afternoon snack: 1 medium apple with skin (3 g fiber) and two Tbs. peanut butter
Dinner: 1 cup salad with lettuce, carrots and tomatoes (6 g fiber), 1 medium baked potato (4g) topped with two ounces grilled chicken, steamed broccoli, cheese and salsa (5 g fiber)
Dessert: 1 cup sliced strawberries (3 g fiber) with whipped cream
Total: 36 – 40 g fiber
As you can see from the menu example, aiming for the recommended 25-30 grams of daily fiber is doable! The basic tricks are to start out your day with a high-fiber breakfast cereal and choose raw fruits or vegetables for snacks. Eat more whole wheat grains rather than processed grains, and eat more beans and legumes. And best of all, remember to swap high-calorie desserts with deliciously sweet, high-fiber fruits for a surefire way to cure your sweet tooth without the calories.
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