Fibers are currently a food of great importance to achieve good nutrition and health and aesthetic benefits.
They have the basic function of helping to eliminate waste, pthey have a low calorie content and produce a feeling of satiety due to the high water absorption that characterizes them.
If you are interested in eating fibers, you should know that there are two types and that you can find them in many foods such as oat bran, rolled oats and legumes (soluble fibers) or wheat bran, cereals, whole grain breads, shells, fruits or vegetables (insoluble fibers). You should also keep in mind that due to their characteristics you will have to chew them longer and evacuate them slowly.
High fiber diet:
Monday
Fasting: juice of 2 oranges.
Breakfast: infusion (coffee or tea) and 1 toast of rye bread. You can accompany the toast with 1 tbsp. of dietary white cheese.
Lunch: vegetable soup, vegetable pudding and 1 yogurt with 1 tbsp. of bran sticks.
Snack: infusion (coffee or tea) and 1 whole grain cereal bar.
Dinner: broth with 1 tbsp. of bran, 1 steak, scrambled eggs with zucchini, cabbage and chard and fruit salad.
Martes
Fasting: juice of 1 grapefruit.
Breakfast: infusion (coffee or tea) and 1 whole wheat toast. You can accompany the toast with 1 tbsp. of diet jam.
Lunch: blended vegetable soup, 1 portion of meatloaf, pumpkin puree and 2 fruits of your choice.
Snack: tea with skim milk and with 2 rice cakes. You can accompany the cookies with diet jam.
Dinner: broth with 1 tbsp. of oat bran, ¼ of grilled chicken, tomato salad and compote of 3 prunes without sugar. If the compote is not to your liking, you can replace it with fruit salad.
Wednesday
Fasting: juice of 2 oranges.
Breakfast: infusion (coffee or tea) with skim milk and 2 bran cookies.
Lunch: tomato soup blended with 1 tbsp. of bran, vegetable pudding and 1 grapefruit.
Snack: 1 low-fat yogurt with 30 g of bran sticks.
Dinner: pumpkin soup, 1 steak, green leafy salad and 1 diet gelatin with fruits.
Thursday
Fasting: juice of 1 grapefruit.
Breakfast: tea with skim milk and 1 whole wheat toast. You can accompany the toast with 1 tbsp. of diet white cheese.
Lunch: blended carrot soup, 1/2 cup of brown rice, 1 grilled hake filet and 1 red apple.
Snack: 1 cappuccino and 1 whole grain cereal bar.
Dinner: broth with 1 tbsp. of brewer's yeast, 1 chicken supreme, grated carrot salad and 1 low-fat yogurt with 1 tbsp. of bran.
Friday
Fasting: juice of 2 oranges.
Breakfast: mate cooked with milk and 2 rice cakes.
Lunch: vegetable soup, 1/2 pumpkin stuffed with diced vegetables, 2 slices of ham and fruit salad.
Snack: 1 skim yogurt with 1 tbsp. of bran and 1 green apple.
Dinner: broth with 1 tbsp. of bran, 1 steak, celery, cucumber and bell pepper salad and 1 orange.
Saturday
Fasting: juice of 2 tangerines.
Breakfast: infusion (coffee or tea) and 1 bran toast. You can accompany the toast with 1 tbsp. of diet jam.
Lunch: pea soup, 1 cup of brown rice, 2 slices of ham and 2 peach halves in diet syrup.
Snack: 1 glass of skim milk with 3 tbsp. by müslix.
Dinner: broth with 1 tbsp. bran, 1 grilled hake filet, vegetable pudding and 1 fruity skim yogurt.
Sunday:
Free, but try to consume some fiber so as not to spoil your body.
When performing you will have to ingest a good amount of fluids and you will not be able to consume laxatives because it can alter the normal functioning of your intestine.