Description
A plan that helps boost fibre intake for optimal health.
Most adults do not meet the recommended daily intake of fibre. This balanced program helps clients reach the goal by providing over 40 grams of fiber daily from whole grain products, fruits, vegetables, lentils and nut butter.
Adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fibre gradually and drink plenty of water.
DAIRY-FREE, SOY-FREE
17 PAGES OF RECIPES AND SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Avocado Toast with Hard Boiled Eggs & Strawberries
- Blueberry Coconut Chia Pudding
- Super Simple French Toast
- Peanut Butter Fruit Dip
- Fruit & Egg Snack Plate
- Sheet Pan Dijon Chicken Thighs & Broccoli
- Strawberry & Blueberry Parfait
- Coconut Chia Seed Yogurt
- Lentils, Rapini (Broccoli Rabe/Raab) & Mashed Potatoes
- One Pan Everything Salmon & Brussels Sprouts
- Lentil, Rice & Squash Bowl
- Maple Roasted Carrots & Chicken
- Mayo-Dijon Salmon with Broccoli
Evidence:
This program was created with the following key considerations in mind:
High Fibre
This plan provides over 40 grams of dietary fibre daily from whole grain products, fruits, vegetables, lentils, and nut butter. Aiming for the recommended daily amount of fibre 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 fibre which has an overall lowering effect on blood pressure and reduces cardiovascular disease risk.
Healthy Fats
This program uses lean protein options and contains omega-3 fats from salmon and chia seeds, and monounsaturated fatty acids from olive oil and avocado. Nut butter is included for most days of the week as research shows it improves blood lipid levels.
Calcium & Phosphorus
Calcium and phosphorus are essential in supporting bone growth and maintenance and a high-fibre diet can have an impact on calcium and phosphorus balance in people with type 2 diabetes. This plan provides an adequate intake of these minerals from coconut yogurt, chicken, fish, and whole grain products.
