You will want to make this salad especially when green beans are in season, but it is yummy any time of the year. The fresh tarragon gives it a special touch.
Fish tacos are a lighter alternative to beef tacos and these have lots of fiber.
This is a quick and easy dish that has lots of texture, flavor and fiber. The shrimp can be substituted with fish or tofu for a light salad.
The addition of beans and vegetables make this a high fiber salad and filling as well.
An easy way to get meat, vegetables and fiber in a meal.
Grilled vegetables provide lots of fiber and flavor in this quesadilla.
Any seasonal vegetables can be used in this sandwich so feel free to substitute your favorite veggies.
The United States Institute of Medicine (IOM) of the National Academy of Sciences has set dietary reference intakes (DRIs) for fiber based on research data that applies to American and Canadian populations. DRIs provide nutrition guidance to both health professionals and consumers. The current daily DRIs for fiber are as follows:
As you begin to make your transition to a high fiber diet, please note that fiber should be increased in the diet gradually. If fiber intake increases suddenly, abdominal pain, gas, and diarrhea may result. The nutritional guidelines we follow allow for five grams or more fiber per serving. Also, it is best to increase the fiber gradually. Increasing it too quickly can cause abdominal gas and diarrhea. So, add just a few grams at a time to allow the intestinal tract to adjust. While increasing your fiber intake, be sure to increase your water consumption. As a good rule of thumb, if you are not already drinking over 6 glasses of liquid a day, drink at least 2 more glasses of water a day when you increase your fiber intake.
As a precaution, you may want to avoid eating foods that contain seeds or nuts; such as popcorn, raisins, whole-kernel corn, and peanuts. A complete list of potential foods to avoid is available in this book as well.
This holiday stuffing is festive yet has a good amount of fiber provided by the wheat bread and unpeeled apples. Fiber is an important part of preventing diverticulosis.
This snack can also be made with any type of apple or even with pears. Foods have more fiber when the skin is not peeled off. Fiber is important in the diverticulosis diet.