High Fiber Diet Information

A diet high in fiber may help alleviate constipation and bowel irregularity, lower cholesterol or blood sugar, and assist with weight loss and maintenance.

The amount of fiber you need depends on your age and gender:

Gender Age 50 or younger Age 50 or older

Male

38 grams

30 grams

Female

25 grams

21 grams

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:

Oatmeal
Fiber: 4 grams per cup, cooked
Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked

Bran Flakes
Fiber: 7 grams per cup, raw

Pear
Fiber: 5.5 grams per medium fruit, raw

Avocado
Fiber: 6.7 grams per half, raw

Blackberries
Fiber: 7.6 grams per cup, raw

Raspberries
Fiber: 8 grams per cup, raw

Brussels Sprouts
Fiber: 4.1 grams per cup, boiled

Broccoli
Fiber: 5.1 grams per cup, boiled

Peas
Fiber: 8.8 grams per cup, cooked

Artichokes
Fiber: 10.3 grams per medium vegetable, cooked

Lima Beans
Fiber: 13.2 grams per cup, cooked

Black Beans
Fiber: 15 grams per cup, cooked

Lentils
Fiber: 15.6 grams per cup, cooked

Split Peas
Fiber: 16.3 grams per cup, cooked

For additional diet tips, please consult with our dietitian.

Download / Print PDF – High-Fiber-Diet

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