A High Fiber Sample Meal Plan for Parkinson’s

Are your infrequent "number 2s" giving you the blues? It’s possible that you aren’t getting enough fiber in your diet. In case you missed it, see The Benefits of Fiber for Parkinson’s Constipation, which outlines why this mighty nutrient and other lifestyle factors are a must for improved digestion.

While it may be a common symptom of Parkinson’s disease (PD), a fiber-filled diet has the poo-wer to transform your bathroom breaks into a smooth operation. For food-spiration on how to reap the benefits of a high-fiber diet, check out the sample day of meals below.

Breakfast

Immune boosting anti-inflammatory smoothie

• 1 medium kiwi
• 1/2 cup frozen pineapple
• 1/4 cup parsley leaves
• 1/2 tbsp ginger root
• 1/2 tbsp turmeric root
• 1/2 cup water
• 1/3 cup ice

Get the full kiwi anti-constipation smoothie recipe here.

Feel-full tip: Kiwis, at half the size of an orange, offer the same amount of vitamin C. They also contain compounds that offer a laxative type effect. Aim for two kiwis a day to help alleviate constipation.^1,2

Buy them in season, wash, cut in half and scoop them out - then store them in an air-tight container in the freezer. You can also freeze chunks of ginger root and turmeric to add to your smoothies or stir-fries, also good for PD.³

Mid-morning Snack

Feel full fiber balls

• 1 cup ground flax seeds
• 1 cup rolled oats
• 1/3 cup honey
• 1/3 cup semi-sweet chocolate chips
• 2/3 cup unsweetened peanut butter

Get this tasty high-fiber snack recipe that helps provides bathroom success.

Feel-Full Tip: Embrace nature’s sweet honey while meeting your health goals at snack time with these chocolatey fiber-filled treats. Made with oats and flax meal, this satisfying snack offers your gut the pushing power to help alleviate unwanted symptoms of constipation.

Along with its fiber content, the peanuts contain resveratrol, an antioxidant that’s beneficial in PD. To improve feelings of fullness between meals, and keep your intestines hydrated, pair with a cup of green tea or coffee.⁴

Lunch

Open face-salmon salad sandwich

Makes 2 servings

• 6 oz boneless low-sodium canned salmon
• 1/4 cup prepared hummus
• 1/3 red bell pepper
• 3 tbsp finely chopped red onion
• 1 medium celery stalk
• 1 slice sprouted grain bread
• 1/4 cup fresh spinach leaves

Get the complete salmon sandwich recipe here.

Feel-full tip: With close to 24 grams of protein and 4 grams of fiber, this mighty omega-3 heart-healthy meal fits the bill as an excellent and easy Mediterranean lunch option.The red pepper, red onion, celery, and spinach give an additional color pop of phytonutrients.

These phytonutrients serve as antioxidants and can help improve oxidative stress and provide neural protection to keep your mind sharp. For more fiber, serve with an extra side of celery, red pepper, and colorful fruit salad.⁵

Afternoon snack

Sweet and spicy roasted walnuts

• 2 cups raw walnuts
• 1 tbsp paprika
• 3 tbsp brown sugar
• 1/2 tsp salt
• 1 tbsp plant-based butter

Consider giving this sweet and savory walnut recipe a try.

Feel-full tip: Nuts provide an abundance of nutrients, including the mineral magnesium which can help prevent and alleviate constipation. Unlike other nuts, walnuts have high levels of alpha-linolenic acid, a type of omega-3s.⁶

Omega-3’s can improve blood flow to your arteries and are the preferred fat of the brain and nervous system. If you’re not a fan of walnuts, you may like them roasted—it offers a whole new flavor profile. Yum!^7,8

Dinner

Creamy butternut squash mac and cheese

• 1 (1b) box pasta (try chickpea pasta, whole wheat penne, or a quinoa corn blend for higher fiber)
• 1 small butternut squash, ~1 lb (or 1/2 of a larger one), scooped, seeded, and cut in half
• 1 cup reduced-fat grated sharp cheddar cheese
• 3/4 cup unsweetened almond or soy milk (or skim milk)
• 1 Tbsp olive oil
• 1/4 tsp nutmeg
• Salt and black pepper, to taste

Get the butternut squash mac and cheese recipe here.

Feel-full tip: It’s fall y’all! What better time to embrace the harvest flavors than with butternut squash? This brightly orange colorful meal can offer a fiber boost when whole grain or bean pasta is substituted for traditional nonfibrous semolina.

This recipe can also work with mashed sweet potatoes — my favorite. Either way, you’ll get a carotenoid boost, another phytonutrient important for PD.