The typical American diet is very
low in fiber, while the DASH diet is
very high in fiber. In the long run, this
high fiber diet will be excellent for the
digestion. However, many people have
noticed digestive difficulties when first
transitioning into a high fiber diet.
Some of these digestive difficulties
include bloating, diarrhea, constipation,
gas, etc. It is important to be aware of
these side effects before beginning the
DASH diet, and in many cases it might
be wise to transition into the diet over a
week’s time.
To transition slowly into the high
fiber diet, you can eat your
normal meals for breakfast and lunch
and eat a dinner that is rich
in fruits and vegetables and whole grains
for the first three days. Then on the
fourth day, begin to eat your lunch and
snacks according to the diet plan.
Finally, for breakfast, at the end of the
first week, you should be fully
transitioned into the DASH diet meal
plan.
When transitioning into a high fiber
diet it is essential to drink plenty of
water to flush the fiber through the
system. Drink at least eight 8 oz glasses
of water throughout the day during the
transition week, and continue to have
high water consumption as you continue
the DASH diet plan.
