Fiber for Beginners

• The average recommendation for an average individual's fiber intake is 25 to 30 grams or approximately 15 grams of fiber consumed for each 1000 calories according to the Institute of Medicine. Most individuals consume 50% or less than the recommended amount, making it a lacking component in the majority of American diets.
  
  As a beginner to achieving a fiber-rich diet, it may seem daunting to know what kinds of foods are both low in calories and high in fiber. Whole-grain foods, beans/legumes, and almost all fruits and vegetables are full of fiber. In addition, most of these foods are low in calories as well, if prepared correctly. For most individuals who are not accustomed to consuming a lot of fiber, the process should be done slowly and gradually. An average digestive system is not used to processing that much fiber and adding too much at one time may cause stomach discomfort. Therefore, beginners should aim to add approximately 2 to 4 grams per day until the fiber goal is reached.
  
  

Insoluble vs. Soluble Fibers

• Fiber is broken down into two categories: insoluble and soluble. Soluble calories in a nutrition label contribute 4 calories per gram under carbohydrates, based on FDA nutrition labeling regulations. However, insoluble fiber does not. Nonetheless, both fibers are beneficial, and equally necessary.
  
  Low calorie foods containing soluble fibers are found in foods such oats, barley, and fruit flesh. These fibers aid in reducing LDL (bad) cholesterol. Soluble fibers account for calories because they produce fatty acid chains that are used by the body, whereas insoluble fiber does not.
  
  Insoluble fibers are found in "crunchy" type vegetables, fruit skins, beans/legumes, and bran. Insoluble fibers bulk up stool and bind to other contents before emptying out of the system. Therefore, insoluble fibers allow a prolonged "full feeling" and help empty out other unwanted content in the bowels.
  
  

Low Calorie Meals

• Most high fiber foods can be seasoned and marinated to taste preferences. This allows these foods to be delicious yet healthy at the same time. Aim for dry rubs, seasoned salts, and various herbs for vegetables and grains. Oatmeals and cereals can be enhanced with honey or agave sweetener if necessary.
  
  The following is a good example of a high fiber meal plan at about 1400 calories (adjustments in portion can be made to fit daily caloric needs) :
  
  Breakfast
  -1 cup cooked rolled oats (rolled or steel cut oats still have the husks intact, which provides more fiber; do not use instant oats) -150 calories, 4 grams fiber
  -1/2 cup blueberries: 40 calories, 2 g fiber
  -1 hard-boiled egg (for protein): 80 calories
  
  Snack:
  -1 orange: 60 calories, 3 g fiber
  -Handful almonds (approx. 20 almonds): 150 calories, 3 g fiber
  
  Lunch:
  -1 can of tuna: 150 calories
  -3 cups mixed greens: 20 calories, 2 g fiber
  -1/2 cup low-fat plain yogurt mixed with 3/4 cup sliced fresh peaches: 120 calories, 2 g fiber
  
  Dinner:
  -3/4 cup cooked brown rice: 160 calories, 2.5 g fiber
  -1 cup sauteed spinach with garlic: 60 calories, 4 g fiber
  -4 oz of broiled salmon: 250 calories
  
  Dessert:
  -1 scoop vanilla ice cream with 1 cup strawberries: 200 calories, 3.5 g fiber
  
  Total Calories/Fiber: 1440 calories, 26 g fiber