Foods high in dietary fiber

A high fiber diet contains foods that have a lot of fiber. Fiber is the part of fruits, vegetables, and grains that is not broken down by your body. A high fiber diet will add bulk and softness to your bowel movements. This diet whith foods high in dietary fiber may help if you have constipation, high cholesterol, or diabetes. Your caregiver may want you to eat more fiber if you have diverticulosis or irritable bowel syndrome.

Adding fiber to your diet too quickly can cause gas and bloating. Fiber works best when you drink plenty of liquids. If you are not drinking plenty of liquids, you may have constipation.

Foods high in dietary fiber

Fresh & Dried Fruit Serving SizeFiber (g)
Apples with skin 1 medium5.0
Apricot3 medium1.0
Apricots, dried 4 pieces2.9
Banana 1 medium3.9
Blueberries 1 cup4.2
Cantaloupe, cubes 1 cup1.3
Figs, dried 2 medium3.7
Grapefruit 1/2 medium3.1
Orange, navel 1 medium3.4
Peach 1 medium2.0
Peaches, dried 3 pieces3.2
Pear 1 medium5.1
Plum 1 medium1.1
Raisins 1.5 oz box1.6
Raspberries 1 cup6.4
Strawberries 1 cup4.4

Grains, Beans, Nuts & Seeds Serving SizeFiber (g)
Almonds 1 oz4.2
Black beans, cooked 1 cup13.9
Bran cereal 1 cup19.9
Bread, whole wheat 1 slice2.0
Brown rice, dry 1 cup7.9
Cashews 1 oz1.0
Flax seeds 3 Tbsp.6.9
Garbanzo beans, cooked 1 cup5.8
Kidney beans, cooked 1 cup 11.6
Lentils, red cooked 1 cup13.6
Lima beans, cooked 1 cup8.6
Oats, rolled dry 1 cup12.0
Quinoa (seeds) dry 1/4 cup6.2
Quinoa, cooked 1 cup8.4
Pasta, whole wheat 1 cup6.3
Peanuts 1 oz2.3
Pistachio nuts 1 oz3.1
Pumpkin seeds 1/4 cup4.1
Soybeans, cooked 1 cup8.6
Sunflower seeds 1/4 cup3.0
Walnuts 1 oz3.1

Vegetables Serving SizeFiber (g)
Avocado (fruit) 1 medium11.8
Beets, cooked 1 cup2.8
Beet greens 1 cup4.2
Bok choy, cooked 1 cup2.8
Broccoli, cooked 1 cup4.5
Brussels sprouts, cooked 1 cup3.6
Cabbage, cooked 1 cup4.2
Carrot 1 medium2.6
Carrot, cooked 1 cup5.2
Cauliflower, cooked 1 cup3.4
Cole slaw 1 cup4.0
Collard greens, cooked 1 cup2.6
Corn, sweet 1 cup4.6
Green beans 1 cup4.0
Celery 1 stalk1.1
Kale, cooked 1 cup7.2
Onions, raw 1 cup2.9
Peas, cooked 1 cup8.8
Peppers, sweet 1 cup2.6
Pop corn, air-popped 3 cups3.6
Potato, baked w/ skin 1 medium4.8
Spinach, cooked 1 cup4.3
Summer squash, cooked 1 cup2.5
Sweet potato, cooked 1 medium4.9
Swiss chard, cooked 1 cup3.7
Tomato 1 medium1.0
Winter squash, cooked 1 cup6.2
Zucchini, cooked 1 cup2.6

Below are some ways that you can increase the fiber in your diet:

Eat whole grain breads such as whole wheat bread. Whole wheat, wholewheat flour, or other whole grains should be listed as the first ingredient on the food label.
Eat a high-fiber cereal for breakfast. Look for cereals that have bran or fiber in the name.
Choose whole grain products such as brown rice, barley and whole wheat pasta.
Add bran cereal or wheat bran to baked products. Replace white flour with whole grain flour or use half of each when baking bread. Whole grain flour is heavier than white flour. You may have to add more yeast or baking powder to your recipe.
Add beans, peas and lentils (small dried beans that are cooked) to your diet. You can do this by adding beans to soups or salads.
Eat at least five different servings of fruits and vegetables each day. You can add fruits to your diet by eating them during meals or snacks. You can add vegetables to your meals as a side dish or add them to main dishes such as soups or pastas. You can also eat fruits or vegetables as a snack.

This entry was posted in Food.