Unrefined foods such as whole grains, vegetables, and fruit, make up the bulk of the high-fiber diet. Cutting out processed foods means a reduced intake of sugar and saturated fats. Use herbs and spices liberally to flavour high-fiber legume dishes, and avoid flatulence. Mix fresh herbs such as dandelions, coriander, and nasturtium leaves with raw vegetables to make unusual salads. You can also include lean meat and fish, using herbs to bring out their full flavour. Your health will benefit from the low fat, high vitamin and mineral content of this diet.
Typically daily diet:
Breakfast: Home-made, sugar-free granola with dried fruit.
Lunch: Baked potato with low fat cottage cheese and chives and parsley. Crunchy coleslaw.
Dinner: Chili con carne with garlic and peppers, brown rice, green salad and fresh herbs. Fresh fruit.
Drinks: Vegetable juices (such as carrot juice). Whole fruit juices.
The New Age Herbalist -- Richard Mabey.
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