A diet rich in fiber facilitates the functioning of the intestine, decreasing constipation and helping to lose weight because the fibers also decrease appetite.
In addition, a diet rich in fiber is also important to help fight hemorrhoids and diverticulitis, however, in these cases it is essential to drink 1.5 to 2 liters of water per day to make it easier to expel stools.
To learn more about how to stop hemorrhoids see: What to do to stop hemorrhoids.
Some examples of high fiber foods are:
- Cereal bran, All Bran cereals , wheat germ, roasted barley; Black bread, brown rice; Almonds in shell, sesame; Cabbage, Brussels sprouts, broccoli, carrots; Passion fruit, guava, grape, apple, tangerine, strawberry, peach; Black-eyed peas, peas, broad beans.
Another food that is also rich in fiber is flaxseed. To add an extra dose of fiber to your diet, just add 1 tablespoon of flax seeds to a small bowl of yogurt and take it daily. To learn more about fiber-rich foods see: Fiber-rich foods.
High fiber diet menu
This high fiber diet menu is an example of how to use the foods from the list above in one day.
- Breakfast - All Bran cereals with skim milk. Lunch - chicken fillet with brown rice and carrot, chicory and red cabbage salad seasoned with oil and vinegar. Peach for dessert. Snack - black bread with white cheese and strawberry juice with apple. Dinner - grilled salmon with potatoes and boiled brussels sprouts seasoned with oil and vinegar. For dessert, passion fruit.
With this menu it is possible to reach the recommended daily dose of fiber, which is 20 to 30 g per day, however, before starting any diet, counseling with the doctor or nutritionist is important.
See how to use fiber to lose weight in our video below:
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