High Fiber Vegetarian Diet Plan

A vegetarian-based diet is the perfect way to meet daily fiber requirements. Plant sources deliver soluble fiber to your system which dissolves in water to form a gel-like substance in your body. This material aids in keeping your organs healthy and decreases your chances of getting certain cancers. It also lowers blood pressure and keeps your heart healthy.

Vegetables with the Most Fiber

The American Heart Association recommends that you should eat 14 grams of fiber for every 1,000 calories you consume. Legumes, beans and peas are the most fiber dense foods you can find. 180 grams of dried or boiled chick peas, for example, have nearly 20 grams of fiber, and one cup of peas has six grams. In addition to fiber, legumes are also packed with protein which provides a more balanced meal if you are a vegetarian.

Other fiber-based vegetables include figs, spinach, kale, carrots and broccoli. Eat these vegetables cooked or raw; however, eating raw food may be healthier because it maintains more fibrous components. Cooking food disrupts the molecular structure and slightly lowers the benefits.

Health Benefits

One health benefit of a high fiber, vegetarian diet is weight reduction. High fiber diets make you feel fuller for a longer period of time. You are also less likely to eat additional calories when your stomach is full. Vegetables are naturally low in calories and fat so you can eat more and feel full sooner.

High fiber vegetables also lower your risk of diseases such as diabetes, hypertension and heart disease. The soluble fiber found in beans and flaxseed lowers the lipoprotein levels otherwise know as the "bad" cholesterol.

A high fiber vegetable diet is especially helpful for diabetics because it slows sugar absorption and can lower the risk of developing type 2 diabetes. Your risk for digestive disorders such as irritable bowel syndrome and hemorrhoids is also greatly reduced.

High fiber vegetable recipes

Hummus is a delicious way to get fiber into your diet, especially when its partnered with raw, cut vegetables. Chick peas provide the base for hummus. Combine four cloves of minced garlic, two cups of canned chickpeas with liquid, 1/3 cups tahini, 1 teaspoons kosher salt and six tablespoons of freshly squeezed lemon juice. Blend in food processor and chill. Serve with fresh, sliced carrots, celery, broccoli and zucchini.

Another high fiber recipe is pan seared vegetables topped flaxseed. Wash and cut two cups of your favorite vegetable and set aside. In an oven-safe skillet, combine two tablespoons of olive oil, three cloves of minced garlic and a dash of sea salt. Add your vegetables and bake at 375 degrees for 20 minutes. When your vegetables are cooked, remove from the oven. Grind teaspoon of flaxseed. Sprinkle over the top of your vegetable mixture and pour into a serving dish.