A high-fiber diet is a modified balanced diet with higher fiber content. This is affected by including more fruits, nuts, vegetables, and whole grains in meal preparation.
Fiber, the “forgotten nutrient,” is also called bulk or roughage. Its helpful effects never change. It helps reduce the amount of fats and sugar in the bloodstream. It makes the elimination of waste products faster thus preventing constipation.
Fish, milk, meat, and eggs contain no fiber. Fiber can only be taken from fruits, nuts, vegetables, cereals, whole grains, and legumes. The more the food is in its natural form (unrefined), the higher is its fiber content.
This dietary management is good for Constipation, Atherosclerosis, Hypercholesterolemia, Diabetes.
Some Tips for a High-fiber Diet
- Establish a regular eating schedule.
- Eat 3 good meals daily with breakfast as the heaviest and supper as the lightest.
- Take time to enjoy your food.
- Use unrefined foods instead of processed or refined products.
- Substitute meat and fish with legumes and nuts.
- Include leafy vegetables in meals as much and as frequent as possible.
- Increase fluid intake. Drink 8 to 10 glasses of water daily between meals. See The Importance of Water.
- Eat fruits, vegetables, cereals and grains with seeds, skin and membrane when possible.
- Avoid apple, banana, guava, star apple, and the likes if you have constipation. Instead, eat papaya, pineapple, prunes, oranges (whole segment), watermelon.
- Include a variety of foods from meal to meal.
- Avoid tea, coffee, alcoholic and carbonated beverages.
Note: For List of Foods which are Allowed and Not Allowed for a Healthy High-Fiber Diet See High-Fiber Diet Food Selection Guide
Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.105-106 © 2003 Philippine Publishing House ISBN 971-581-013-6
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