High Fiber Diet Plan

A high fiber diet plan can help you lower your cholesterol, manage your weight, improve your skin, and relieve constipation. Eat the foods listed on this three day plan, and get started!

Weight gain and menopause go hand in hand.

As we get older, our metabolism slows, and we begin to experience insulin resistance. High fiber diets can help you to achieve your goal weight and lead a healthy life.

Fiber - What's the Big Deal?

A high fiber diet plan can do lots of good things for your health.

  • Evens Your Blood Sugar Levels

    When you eat refined carbohydrates, they are absorbed into your blood stream very quickly. This causes your blood sugar level to rise very quickly, which makes your body produce insulin to drive the level down.

    All of this leads to you craving more food, and eventually, it causes your body to have a resistance to its own insulin.

    Eating fiber slows the absorption of refined carbohydrates and allows those carbs to be more gradually broken down and absorbed into the blood stream. This stabilizes the blood sugar level (and therefore, does not make you ravenous).

  • Helps You Lose Weight

    Since fiber helps to maintain even blood sugar levels, it helps you to feel fuller for longer. This reduces your food cravings and keeps you feeling satisfied enough to stay away from those OREOs!

  • Relieves Constipation

    Insoluble fiber helps to move food through your system, relieving constipation and making you feel better.

  • Helps Reduce Acne

    Constipation can not only lead to an ill feeling tummy, but it can also affect your skin. Often, solving your digestive issues will clear your skin as well.

  • Reduces Cholesterol

    Soluble fiber has been shown to lower cholesterol levels by flushing bad cholesterol out of your artery walls.

High Fiber Diet Plan - Meal Options

You should aim to get 25-30 grams of fiber each day.

Here are some examples of meals you can eat each day for your high fiber diet plan.


  • Fiber One yogurt mixed with 1 tablespoon ground flax seed and 1/4 cup hemp seed granola (10 grams of fiber)
  • Bowl of Go Lean Kashi with 1/2 cup blueberries (18 grams of fiber)
  • Whole wheat toast, peanut butter, 1 tablespoon ground flax seed (sprinkle on toast), pear (8 grams of fiber)


  • Fiber One granola bar (9 grams of fiber)
  • Apple (3 grams of fiber)
  • 4 cups popped popcorn (7 grams of fiber)
  • South Beach Diet Tide Me Over On-the-Go Tropical Breeze drink mix (5 grams of fiber)
  • 1/2 cup dried apricot halves (5 grams of fiber)
  • 1/2 dried cranberries and almonds (5 grams of fiber)


  • Whole wheat pita, 1/2 cup spinach, turkey, Miracle Whip (7 grams of fiber) Peach (3 grams of fiber)
  • Tuna and whole wheat bread sandwich (6 grams of fiber) Snap peas and 2 tablespoons hummus (5 grams of fiber)
  • 2 cups spinach and grilled chicken breast salad (7 grams of fiber) Glass of V-8 (5 grams of fiber)


  • 2 slices tomato-basil pizza (whole wheat flour, tomatoes, cheese) (7 grams of fiber)
  • 2 cups turkey chili (onion, celery, peppers, ground turkey, tomatoes, kidney beans), 1/4 cup cheese (9 grams of fiber)
  • 1 serving taco salad (lettuce, black beans, cheese, ground beef, tortilla chips) (14 grams of fiber)

High Fiber Diet Plan - High Fiber Foods!

When foods have at least 5 grams of fiber per serving, they are considered to be "high fiber foods."

Use this bullet point list along with the high fiber diet plan listed above to add variety to your high fiber diet.

  • Ground Flax Seeds

    Eat 1/4 cup ground flax seed each day. They are quite yummy if you mix them in with yogurt.

    Along with soluble and insoluble fiber, ground flax seeds also have omega-3s, which will help your skin look good.

    To help your body process these seeds, be sure to drink water when you eat them.

    1/4 cup = 11 grams of fiber

  • Ground Hemp Seeds

    Ground hemp seeds are also high in fiber. One delicious way to eat these is in granola. Many health food stores offer bulk granola with hemp seeds.

    Because of the oil in these seeds, they may cause you to test positive during a drug test. So if you are in a career where you have routine drug tests, you'll want to avoid eating these.

    1/3 cup = 14 grams fiber

  • Breakfast Cereals:

    Read your breakfast cereal box to be sure that it contains at least 5 grams per serving. My favorites are Kashi Go Lean (10 grams of fiber) and Fiber One Raisin Bran Clusters (9 grams of fiber).

    1 serving = 5-10 grams of fiber

  • Fruit:

    Dried fruits like apricots, prunes, raisins, and dates, cranberries.

    1/2 cup = 4 - 10 grams of fiber

    Blackberries and blueberries are also high in fiber

    1/2 cup = 8 grams of fiber

    Oranges, apples, kiwi, and pears all have about 3 grams of fiber per serving.

  • Vegetables:

    Yams, 6 oz = 6 grams of fiber

    Broccoli, 1/2 cup = 5 grams of fiber

    Spinach, 1/2 cup cooked = 7 grams of fiber

    Peas, 1/2 cup = 7-9 grams of fiber

    Corn, 1/2 cup = 5 grams of fiber

    Chickpeas, 1/2 cup = 6 grams of fiber

  • Drink Mixes

    You can now buy little packets to add to your water bottle that will make a sweet tasting drink that has enough fiber in it to keep you full for awhile.

    I like the South Beach Diet Tide Me Over On-the-Go Tropical Breeze mix. It's refreshing and fruity, and it gives you 5 grams of fiber.

Now you have all the information you need for your high fiber diet plan!

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