Whole grains like oats, brown rice, quinoa, buckwheat and farro contain more fiber than refined grains, aiding digestion and heart health. Make at least half your grain servings 100% whole grain. Limit heavily processed items with white flour, added sugars and low fiber. Reading labels helps identify quality whole grain foods. Pair grains with lean proteins and produce for balanced nutrition.

Legumes including beans, lentils, peas, and peanuts deliver plant-based protein and micronutrients. They also contain fiber to regulate blood sugar and cholesterol. Enjoy legumes in soups, dips, burgers, stews and salads. Nuts and seeds offer healthy unsaturated fats along with plant protein, but watch portions since they are calorie dense. Those with diverticulitis may need to avoid whole nuts and seeds.