Fiber-Rich Diet
Fruits, vegetables, whole grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber. Experts recommend including 5–9 servings of fruits and vegetables, and choosing 6–11 servings of whole grain breads, cereals, rice and pasta each day. When you increase fiber, always remember to do so gradually and drink more beverages to keep the fiber moving through your digestive tract.
Below is an example of a diet with the recommended amount of fiber. Talk to a dietitian or nutritionist for specific dietary needs.
Breakfast
- One bowl of bran cereal
- Low-fat milk
- Banana
- Orange juice
Lunch
- Sandwich on whole grain bread
- Apple with the skin
- Side salad
Snack
- Carrots and celery with low-fat ranch dressing
Dinner
- Chicken breast
- Brown rice
- Green beans
- Whole wheat roll
Be Creative!
The sample diet above will provide you with good sources of fiber, but you can also enjoy fiber in other ways:
- Benefiber® Powder is great for cooking
- Raisins, berries or nuts — add them to your oatmeal,
cereal or cookie recipe - Air-popped popcorn instead of chips and pretzels
- Celery sticks or apple slices with peanut butter
- Beans — add them to your casseroles
- Carrots or spinach — chop finely and add to spaghetti sauce
With today's busy lifestyle, it can be difficult to always eat healthy, home-cooked meals. If you need to add fiber to your diet, try Benefiber. Benefiber gives you the freedom to add more fiber in any way you choose. Because Benefiber Powder is taste-free and non-thickening, you can add it to any beverage† or soft food. You can even cook with it.
†Not recommended for carbonated beverages.
Use only as directed.
*Take along with a healthy diet.
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
