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.
Sweet potatoes are rich in soluble fiber which is soothing rather than irritating. Peel completely — do not leave skin on. Works beautifully as a bed for the Turkey & Rice Skillet.
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.
This twist to traditional salsa adds fiber from the beans and yellow pepper. Tastes better if allowed to sit for about 30 minutes.
Beans are one of the highest sources of fiber, needed during diverticulosis. This soup is high fiber due to the beans and brown rice.
This hearty and high fiber stew is perfect for the cooler months.