Three Day High Fiber Diet Menu

In my latest video I discussed that a high fiber diet may help reduce the risk of breast cancer. 

Here is the video in case you missed it.


 

A high fiber diet can have many other beneficial effects too:

Weight control - high fiber foods are filling so we can eat less and still be satisfied

Glucose control - soluble fiber can help slow the absorption of carbohydrate, leading to more stable blood glucose levels. Good sources of soluble fiber are fruits, oats and beans

Heart health - soluble fiber may also help lower total cholesterol levels by lowering low-density lipoprotein (LDL) levels.

Cancer prevention - particularly colorectal cancer

Gastrointestinal function - promotes regularity - be sure to drink plenty of water when increasing fiber intake!

Here are 3 days of menus that provide at least 25 grams of fiber per day

Day One

Breakfast:

Lunch:

  • Turkey sandwich on 100% whole wheat bread (topped with lettuce leaves and cucumber slices)
  • Yogurt with 1/2 cup blueberries

Dinner:

Snacks:

 Autumn Wonder Salad

Autumn Wonder Salad

Day Two

Breakfast:

Lunch:

Dinner:

  • Fish "Hobo" Pack - place a firm-fleshed fish (such as grouper or amberjack) on a piece of heavy-duty aluminum foil along with sliced zucchini, squash and onion. Sprinkle with salt and pepper. Top fish with slices of lemon. Seal packet and cook at 400 degrees Fahrenheit for 15 minutes.
  • Roasted New Potatoes
  • Whole wheat dinner roll

Snack:

Day Three

Breakfast:

  • High fiber cereal (such as bran flakes, Fiber One® or Bran Buds®), milk and blueberries
  • Hard boiled egg

Lunch:

Dinner:

Snack:

  • Almonds
  • Apple
Laura Rutledge