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A High Fiber Diet Plan - Simple and Healthy!


A high fiber diet plan is simple to put together, but remember if you're going after a lot of fiber you should also drink a lot of water.

If you're not getting enough water, a high dietary fiber diet can temporarily cause constipation. Many have also experienced bouts of constipation when they start eating more fiber.

If you get constipated in the beginning, try removing all wheat products and adding in more fresh fruits and vegetables, that usually does the trick!

At this moment the USDA recommends around 25 grams of dietary fiber for women and 38 grams for men. That is a lot! A good goal would be to increase your intake to about 20-25 grams if you're below that and work from there.

Getting enough fiber is easy, here's a very simple 1275 calorie meal plan that is meant to show you how easy it is to eat healthy and get enough fiber.


#1 Breakfast: Oatmeal with Fruits! - 279 Calories - 7g Fiber

  • 1 ounce (28g) of oatmeal
  • 1 banana (100g)
  • 1 ounce (28g) seedless raisins


#2 Snack: Apple - 95 Calories - 4g Fiber

  • 1 Medium Apple (182g)


#3 Lunch: Tuna Sandwich - 526 calories - 6.1g Fiber

  • Albacore tuna in water
  • 2 slices whole wheat bread, roasted
  • 1 small tomato
  • 2 leaves lettuce
  • 1 cooked egg
  • 1 tsp extra-virgin olive oil
  • 1 small onion
  • 1/2 teaspoon basil
  • Salt
  • Pepper


#4 Snack: Grapes - 124 Calories -1g Fiber

  • 2 cups grapes (184g)


#5 Dinner: Spaghetti with Tomato Sauce - 210 Calories - 6g Fiber

  • 1 cup (cooked) Whole-wheat spaghetti
  • 3 ounces (84g) tomato sauce, no salt added


#6 Late Night Snack: Cucumber-Tomato Salad - 41 Calories - 1.7g Fiber

  • 1 large cucumber
  • 2 medium tomatoes
  • 1/2 small onion
  • Fresh basil
  • Garlic salt
  • Pepper


In total: 1275 calories and 25.8 grams of fiber!

See how easy that was? There are many places you can check for healthy recipes with calorie data, RecipeZaar is a good one and then there's nutrition data where you can see the nutrition facts for pretty much everything.



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