The High Fiber Diet is a diet based primarily on eating high fiber foods.

Principle of the high fiber diet

The High Fiber Diet is based on the idea that fiber is a very important part of a person's diet, and is often lacking in modern diets. Fiber helps cleanse the digestive system and also fills your stomach, hence helping you lose weight.

The goal of the High Fiber Diet is to eat around 25-35 grams of fiber per day. The High Fiber Diet claims it can prevent the development of colon cancer and colon polyps.

What are you allowed to eat?

The following are recommended

• Wholegrains
• Fresh and dried fruits
• Root vegetables – such as carrots and turnips
• Legumes
• Fresh vegetables
• Nuts and seeds – such as almonds
• Low-fat dairy products
• Lean meat – such as lean red meat, poultry and seafoods

What is forbidden?

Nothing is forbidden on the High Fiber Diet, although the following should be restricted

• Refined white flour – such as white bread
• Refined white sugar – such as sweets
• Saturated fats – such as junk food and fast food

High Fiber Diet Pros and Cons

The High Fiber Diet is a healthy diet which promotes fiber, which is usually lacking in modern diets. Fiber is important as a cleanser for the digestive system, and a high-fiber diet can help prevent diseases such as diverticulitis, when small pouches in the lining of the intestine become infected or inflamed.

The High Fiber Diet recommends making healthy dietary choices, such as removing the level of processed food. The High Fiber Diet also does not contain any restrictions, and therefore is easy to follow and maintain.

It is recommended that you slowly increase the level of fiber in your diet. Your body may find a sudden increase in fiber difficult to adjust, and you may have abdominal upsets and diarrhea.

While the High Fiber Diet is a healthy diet, it may not be useful in preventing colon cancer and colon polyps as previously believed. A recent study has shown that the chances of developing colon cancer and colon polyps were the same regardless of diet.

Daily and Weekly Plans for the high fiber diet

Below is a sample daily plan

Breakfast: ½ grapefruit, ¾ cup oatmeal, 2 tbsp raisins, 2 slices of whole-grain toast, 1 cup of skim milk

Snack: 1 bran muffin, ½ orange juice

Lunch: 1 cup vegetable soup, 30z lean hamburger patty, 1 multi-grain bun, 2 slices of tomato, 1 medium apple, 1 cup of skim milk

Dinner: Garden salad: 1cup lettuce, 1/8 cup cucumber, 1/8 cup bean sprouts, ½ tomato, 2 tbsp of salad dressing. 3 oz broiled chicken, ½ cup brown rice, ½ cup of broccoli with cheese sauce, 1 slice of pumpernickel bread, ½ cup of strawberries with low-fat yogurt

Expected Weight Loss on the high fiber diet

There are no reports on expected weight loss on High Fiber Diet

High Fiber Diet Rating

Ease: 4/5 – Has to be taken slowly, or can upset your stomach.

Balance: 5/5 – A healthy and balanced diet.

Maintenance: 5/5 – An easy diet to maintain due to its flexibility.

Overall: 5/5