Plant-Based High Fiber Program 7-Day Plan

Plant-Based High Fiber Program

A plant-based plan that helps boost fiber intake for optimal health.

Most adults do not meet the recommended daily intake of fiber. This balanced program helps clients reach the goal by providing over 40 grams of fiber daily from whole grain products, fruits, vegetables, lentils, beans and nuts. Adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Encourage clients to increase fiber gradually and drink plenty of water.

This program was created with the following key considerations in mind:

High Fiber

This plan provides over 40 grams of dietary fiber daily from whole grain products, fruits, vegetables, lentils, beans, and nuts. Aiming for the recommended daily amount of fiber is beneficial for reducing cholesterol and gastrointestinal cancer risk, adding bulk to the digestive tract, and promoting blood sugar control and weight management.

Low Sodium

Keeping your sodium intake low while increasing your fiber intake is important for overall blood pressure management. Dietary guidelines recommend consuming less than 2,300 milligrams per day as part of a healthy eating pattern. This plan meets the daily sodium limit and provides soluble fiber which has an overall lowering effect on blood pressure and reduces cardiovascular disease risk.

Healthy Fats

This program contains unsaturated fats from olive oil, walnuts, and sunflower seed butter. Nuts and seed butter are included daily as research shows it improves blood lipid levels.

Calcium & Phosphorus

Calcium and phosphorus are essential in supporting bone growth and maintenance and a high-fiber diet can have a small impact on calcium and phosphorus balance in people with type 2 diabetes. This plan provides an adequate intake of these minerals from coconut yogurt, tofu, oats, tahini, and whole grain products.

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EGGFREE

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VEGETARIAN