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High Fiber Diet
What is Fiber?
Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.
The Importance of Dietary Fiber
Fiber (also called roughage or bulk) promotes the wavelike contractions that keep food moving through the intestine. Also, high-fiber foods expand the inside walls of the colon. This eases the passage of waste. Fibrous substances pass through the intestine undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools, that passes through the bowel easily and quickly. Because of this action, some digestive tract disorders may be avoided, halted, or even reversed simply by following a high-fiber diet. A softer, larger stool helps prevent constipation and straining. This can help avoid or relieve hemorrhoids. More bulk means less pressure in the colon, which is important in the treatment of irritable bowel syndrome and diverticulosis (defects in the weakened walls of the colon). In addition, fiber appears to be important in treating diabetes, elevated cholesterol, colon polyps, and cancer of the colon.
How much fiber should I eat?
Experts recommend that a healthy adult eat 20 to 35 grams of dietary fiber per day. You can meet this goal by eating a well-balanced diet containing a variety of foods such as two servings of fruits, three servings of vegetables, and three or more servings of whole-grain breads or cereals. Remember to increase the dietary fiber in your diet gradually to avoid gastric distress, and to drink plenty of fluid (8 cups per day) to avoid constipation.
High fiber diet examples
Fresh fruit, i.e. berries, oranges, prunes or apricots.
Fruits and vegetables with their peels, such as pears, apples, peaches, potatoes, and squash.
Cooked or canned beans, split peas, or lentils.
Whole-grain breakfast cereal, such as oatmeal, bran flakes, raisin bran, or wheat flakes. Look for a cereal with 2 or more grams of dietary fiber per serving.
Baked goods made using whole-grains, such as whole-wheat bread, oatmeal bread or muffins, multigrain bread, graham crackers, and whole-wheat bagels. Make sure the whole-grain ingredient is the first or second on the label.
HIGH FIBER DIET TABLE
|
Fruits and Vegetables |
Serving Size |
Dietary Fiber (grams) |
|
Raspberries |
1 cup |
9 |
|
Figs, dried |
10 |
9 |
|
Blackberries |
3/4 cup |
7 |
|
Pears, with skin |
1 |
5 |
|
Green peas, cooked |
1/2 cup |
4 |
|
Prunes |
3 medium |
4 |
|
Blueberries |
3/4 cup |
4 |
|
Turnip greens,
parsnips, zucchini, or
carrots - cooked |
1/2 cup |
3 |
|
Corn |
1/2 cup |
3 |
|
Potato, with skin |
1 medium |
3 |
|
Apple, with skin |
1 medium |
3 |
|
Orange, or banana |
1 medium |
2 |
|
Spinach, broccoli,
green beans |
1/2 cup |
2 |
|
|
|
|
Grains and Breads |
Serving Size |
Dietary Fiber (grams) |
|
Oat bran muffin |
1 |
5 |
|
Graham crackers |
3 squares |
4 |
|
Barley, uncooked |
2 Tablespoons |
3 |
|
Whole-wheat English muffin |
1 whole |
3 |
|
Whole-wheat pancakes |
2 |
3 |
|
Brown rice, cooked |
1/2 cup |
2 |
|
Whole-wheat bread |
1 slice |
2 |
|
|
|
|
Cooked Legumes
(1 serving = 1/3 cup cooked) |
Dietary Fiber (grams) |
|
Chickpeas (Garbanzo) |
|
10 |
|
Black-eyed peas |
|
8 |
|
Baked beans |
|
5 |
|
Pinto, kidney, black or
Lima beans |
|
4 |
|
|
|
|
Cereals (1 ounce serving = 1/2 - 3/4 cup) |
Dietary Fiber (grams) |
|
General Mills Fiber One® |
|
12 |
|
Kellogg's All-Bran® |
|
9 |
|
Ralston Bran Chex® |
|
5 |
|
Post and Kellogg's
Bran Flakes® |
|
4 |
|
Nabisco Shredded
Wheat and Bran® |
|
4 |
|
Bran flakes |
|
4 |
|
Quaker Instant Oatmeal® |
|
3 |
|
General Mills Wheaties® |
|
3 |
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