High Fiber Diet Information
|Gender||Age 50 or younger||Age 50 or older|
Institute of Medicine, 2012
Tips for Increasing Fiber:
- Start your day with a high-fiber breakfast like oatmeal or cold cereal with more than 5grams of fiber per serving. Hint: look for cereals with whole grain, bran or fiber in the name.
- Focus on fruits, vegetables, whole grains and beans.
- Choose high-fiber snacks like fresh fruit (especially berries), nuts, plain popcorn and raw vegetables with hummus.
- Speak with your doctor about whether a fiber supplement is appropriate for you.
High Fiber Foods:
Fiber: 4 grams per cup, cooked
Fiber: 6.3 grams per cup, cooked
Fiber: 7 grams per cup, raw
Fiber: 5.5 grams per medium fruit, raw
Fiber: 6.7 grams per half, raw
Fiber: 7.6 grams per cup, raw
Fiber: 8 grams per cup, raw
Fiber: 4.1 grams per cup, boiled
Fiber: 5.1 grams per cup, boiled
Fiber: 8.8 grams per cup, cooked
Fiber: 10.3 grams per medium vegetable, cooked
Fiber: 13.2 grams per cup, cooked
Fiber: 15 grams per cup, cooked
Fiber: 15.6 grams per cup, cooked
Fiber: 16.3 grams per cup, cooked
For additional diet tips, please consult with our dietitian.