 |
 |
|
|
|
|
PURPOSE
This diet is designed to provide foods containing indigestible fiber as a part of preventive and / or therapeutic nutrition.
DESCRIPTION
The high fiber diet is based on the basic food groups with a greater emphasis on fiber-rich foods such as fruits, legumes, vegetables, whole-grain breads, and high fiber cereals. The Daily Reference Value for fiber is 25 grams (based on 2000 calorie per day diet). The American Diabetes Association has reported that up to 40 gm fiber daily or 25 gm per 1000 Kcal may be beneficial (National Cancer Institute recommends 25 to 30 gm).
BASIC INFORMATION
Dietary fiber is the component found in many foods that cannot be digested by the intestinal tract. Adequate fluid intake is important when following a high fiber diet due to water binding capacity of fiber. Fiber should be increased in the diet slowly to avoid unpleasant side effects (gas, abdominal bloating, cramps). Dietary fiber can be divided into two separate categories: Water insoluble fiber and water soluble fiber.
Water Insoluble Fiber:
Water insoluble components, such as cellulose, hemicellulose and lignin, remain essentially unchanged during digestion. Foods containing water-insoluble fiber include: fruits, vegetables, cereals, and whole grain products. Research suggests that insoluble fiber may be beneficial in the prevention and / or treatment of constipation and diverticular disease and may decrease the risk of colon cancer.
Water Soluble Fiber:
Water soluble fiber, such as gum, pectin and mucilages, does dissolve in water and is found in oats, beans, barley and some fruits and vegetables. Some studies showed that this type of fiber may improve blood glucose and cholesterol levels.
NUTRITIONAL ADEQUACY
The high fiber diet is adequate in all nutrients. Some studies indicate that excessive consumption of some high fiber foods may bind and decrease the absorption of the following minerals: calcium, copper, iron, magnesium, selenium, and zinc. However, it theorized that with a varied, well balanced diet, mineral or nutrient imbalances are unlikely to happen in those consuming a high fiber diet.
Dietary Fiber Content of Foods in Commonly Served Portions
| Food Group | Less than 1 gm | 1-1.9 gm | 2-2.9 gm | 3-3.9 gm | 4-4.9 gm | 5-5.9 gm | Over 6 gm |
| Bread 1 Slice |
bagel, white, French | whole wheat | bran muffin | None | None | None | None |
| Cereals 1 oz. |
Rice Krispies Special K Cornflakes |
Oatmeal Nutri-Grain Cheerios |
Wheaties Shredded Wheat |
Most Honey-Bran |
Bran Chex 40% Bran Flakes Raisin Bran |
Corn Bran | All-Bran Bran Buds 100% Bran-Fiber |
| Pasta 1 cup |
None | macaroni spaghetti |
None | whole wheat spaghetti | None | None | None |
| Rice 1/2 cup |
white | brown | none | none | none | none | none |
| Legumes 1/2 cup cooked |
None | None | None | lentils | lima beans dried peas |
None | kidney beans baked beans navy beans |
| Vegetables 1/2 cup |
cucumber lettuce (1 cup) green pepper |
asparagus green beans cabbage cauliflower potato (no skin celery |
broccoli brussel sprouts carrots carrots corn potato (with skin) spinach |
peas | None | None | None |
| Fruits 1 medium |
grapes (20) watermelon (1 cup) |
apricots (5) pineapple (1/2 cup) peach with skin half grapefruit |
apple without skin banana orange |
apple with skin pear with skin raspberries (1/2 cup) |
None | None | None |
FIBER-ENHANCED DIET - Sample Menu
SUGGESTED MEAL PLAN SUGGESTED FOODS AND BEVERAGES BREAKFAST
Fruit Juice
Cereal
Meat / Meat Substitute
Bread-Margarine
Milk, Beverage
SUGGESTED BREAKFAST
Prune Juice
All Bran
Egg
Whole Wheat Toast & Margarine*
1 cup 1% Milk* & Coffee
DINNER - NOON OR EVENING MEAL
Meat / Meat Substitute
Potato / Potato Substitute
Vegetable and / or Salad
Bread - Margarine
Dessert
BeverageSUGGESTED LUNCH/DINNER
Meat Loaf
Baked Potato
Lima Beans, Tossed Salad with Dressing
Rye Bread & Margarine
Fig Cookie
Coffee or Tea
SUPPER - EVENING OR NOON MEAL
Soup or Juice
Meat / Meat Substitute
Vegetable and / or Salad
Bread-Margarine
Dessert
Milk, Beverage
SUGGESTED SUPPER/DINNER
Lentil Soup
Baked Chicken
Banana Squash, Tossed Salad & Dressing
Rye Bread w/ Margarine*
Baked Apple with Cinnamon
1% Milk* & Coffee or Tea
* To further reduce amount of fat in your diet, omit margarine and use skim milk.
Nutrient Analysis
Calories Protein Carbohydrate Fat Cholesterol Dietary Fiber Vitamin A Vitamin C Niacin Riboflavin Thiamin Folate Calcium Phosphorus Zinc Iron Sodium Potassium 1930 Kcal 95 gm 239 gm 74 gm 474 mg 32 gm 2822 IU 106 mg 31 mg 2.5 mg 1.7 mg 527 mcg 992 mg 1789 mg 15 mg 22 mg 3180 mg 4158 mg
NOTE: Bulk herbs are available through Mountain Rose Herbs and Nutritional Supplements are available through Herbal Remedies. To find supplements not listed above, click on the links below:
Mountain Rose Bulk Herbs
Mountain Rose Aromatherapy Oils
Mountain Rose Herbs, Aromatherapy Oils A-B
Mountain Rose Herbs, Aromatherapy Oils C-E
Mountain Rose Herbs, Aromatherapy Oils F-L
Mountain Rose Herbs, Aromatherapy Oils M-P
Mountain Rose Herbs, Aromatherapy Oils Q-Z
Mountain Rose Herbs, Aromatherapy Oils: Oil Blends & Resins
Mountain Rose Herbs, Aromatherapy Oils: Diffusers, Nebulizers, & Burners
Mountain Rose Herbs, Aromatherapy Oils: Oil Kits
Click Here To Visit Herbal Remedies Product Page
Return to MoonDragon's Nutrition Index Page
MoonDragon's Nutritional Analysis Index
