Switching to a high-fiber diet has numerous positive health effects. The average American diet is low in fiber, according to the MedlinePlus Medical Encyclopedia. Instead of the average of about 10 grams of fiber Americans eat each day, adults should eat about 20 to 35 grams. Following a high-fiber diet menu can help increase your fiber intake.
High-Fiber Menu
Many healthy foods are high in fiber. If you eat three meals and two snacks daily, each meal should have between seven and 10 grams of fiber each, while snacks should have about two to three grams each. To use these menu plans, choose one meal from breakfast, lunch, and dinner and two snacks each day.
If you need help downloading the printable menu, check out these helpful tips.
Breakfast
Choose one of the following five high-fiber breakfasts each morning to get your day off to a healthy start.
Foods | Fiber (g) | Calories | Fat | Carbohydrate | Protein | |
Breakfast 1 |
1/4 cup steel cut oats (add water) 1 cup plain Greek yogurt (non-fat) 1/2 cup fresh blueberries Coffee or tea |
10 g | 323 | 3 g | 46 g | 28 g |
Breakfast 2 |
2 egg veggie scramble made with:
|
7 g | 208 | 10 g | 22 g | 12 g |
Breakfast 3 |
Strawberry flax smoothie made with:
|
10 g | 329 | 2.7 g | 37 g | 12 g |
Breakfast 4 |
Nutty granola made with:
Coffee or tea |
9 g | 420 | 9.5 g | 58 g | 10 g |
Breakfast 5 |
2 eggs, scrambled 1 slice bacon 2 slices toast made from Ezekiel 4:9 bread 2 tablespoons reduced sugar strawberry preserves 1/2 grapefruit Coffee or tea |
9 g | 440 | 12 g | 41 g | 34 g |
Lunch
Choose one of the following five lunches each day.
Food | Fiber | Calories | Fat | Carbohydrates | Protein | |
Lunch 1 |
Turkey avocado sandwich made with:
|
18 g | 485 | 15 g | 61 g | 19 g |
Lunch 2 |
1 steamed artichoke - leaves and heart 2 tablespoons low-fat ranch dressing 2 hard boiled eggs 1 apple |
13 g | 402 | 14 g | 52 g | 17 g |
Lunch 3 |
Hummus and veggie pita made with:
|
10 g | 345 | 20 g | 64 g | 11 g |
Lunch 4 |
Taco salad made with:
|
14.5 g | 448 | 24 g | 31 g | 33 g |
Lunch 5 |
Stuffed baked potato made with:
|
8 | 460 | 17 g | 61 g | 17 g |
Dinner
Choose one of the following high-fiber dinners each day.
Food | Fiber | Calories | Fat | Carbohydrates | Protein | |
Dinner 1 |
Salad made with:
1/2 cup brown rice 6 spears of steamed asparagus |
11 g | 428 g | 15 g | 42 g | 34 g |
Dinner 2 |
Burrito made with:
|
12.5 g | 488 | 17 g | 73 g | 22 g |
Dinner 3 |
Quinoa salad made with:
1 cup steamed broccoli |
10 g | 338 | 5 g | 42 g | 35 g |
Dinner 4 |
Cesar salad made with:
|
13 g | 521 | 17.5 g | 61 g | 27 g |
Dinner 5 |
3 ounces grilled salmon 1 cup wild rice 1 cup cooked green beans Caperese salad made with:
|
9.5 g | 490 | 16 g | 48 g | 40 g |
Snacks
Choose one or two of the following high-fiber snacks daily.
Foods | Fiber | Calories | Fat | Carbohydrates | Protein | |
Snack 1 |
2 tablespoons almond butter 2 stalks celery 1 mini box raisins |
4 g | 254 | 19 g | 24 g | 8 g |
Snack 2 | 2 ounces almonds | 7 g | 326 | 28 g | 12 g | 12 g |
Snack 3 |
10 baby carrots 4 tablespoons prepared hummus |
5 g | 160 | 10 g | 16 g | 5 g |
Snack 4 |
7 reduced fat Triscuit crackers 1/2 avocado, sliced |
11 g | 260 | 15.5 g | 31 g | 6 g |
Snack 5 |
Medium apple, sliced 1 tablespoon peanut butter |
6.5 g | 210 | 8 g | 34 g | 4 g |
Snack 6 |
2 tablespoons chopped walnuts 1 cup blueberries 1/2 cup nonfat plain Greek yogurt |
5 g | 276 | 10 g | 29 g | 21 g |
Snack 7 | 2 fat-free Fig Newtons | 2 g | 200 | 0 g | 23 g | 1 g |
Snack 8 | 1/2 cup canned chili with beans | 6 g | 145 | 7 g | 15 g | 7 g |
Snack 9 | 1 baked sweet potato | 4 g | 104 | 0 g | 24 g | 2.5 g |
Snack 10 | 1 ounce sunflower seeds | 3 g | 165 | 14 g | 6.8 g | 5.5 g |
Incorporating Fiber
While there are health benefits to eating fiber, if you incorporate large amounts too quickly, you are likely to experience gastrointestinal distress. The best way to prevent this is by slowly adding more fiber to your diet until you are eating the recommended amount. By adding fiber to your diet this way, you'll be on the road to better health.