High Fiber Foods
Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber. Experts recommend including at least five servings of fruits and vegetables and choosing 6 - 11 servings of breads, cereals, rice and pasta each day. And when you increase fiber, always remember to drink more beverages to keep the fiber moving through your digestive tract.
Breakfast
- Bowl of Bran Cereal
- Use Low-Fat Milk
- Incorporate 1 Banana
- Drink a Glass of Orange Juice
Lunch
- Sandwich on Whole Wheat Bread
- Red or Green Apple, eat the skin
- Low-Fat Dressing & Salad
For Snacks
- Carrots, Celery, Broccoli all w/ Low-Fat Dressing
Dinner
- Chicken Breast
- Brown or Wild Rice
- Green Beans, Legumes
- Whole Wheat Roll
The above suggested high-fiber diet will provide for a good source and good start. But you can always venture off and be creative:
- Berries, Raisins and Nuts can be added to your salads, cereal and oatmeal
- Popcorn, celery sticks, apple w/ peanut butter
- All types of Beans
- Spinach & Carrots
| Putting More Fiber into Your Diet | |||
| Amount of Fiber in Some Foods | |||
|---|---|---|---|
| Fruits | |||
| Apple, raw, with skin | 1 medium = 3.3 grams | ||
| Peach, raw | 1 medium = 1.5 grams | ||
| Pear, raw | 1 medium = 5.1 grams | ||
| Tangerine, raw | 1 medium = 1.9 grams | ||
| Vegetables | |||
| Asparagus, fresh, cooked | 4 spears = 1.2 grams | ||
| Broccoli, fresh, cooked | 1/2 cup = 2.6 grams | ||
| Brussels sprouts, fresh, cooked | 1/2 cup = 2 grams | ||
| Cabbage, fresh, cooked | 1/2 cup = 1.5 grams | ||
| Carrot, fresh, cooked | 1/2 cup = 2.3 grams | ||
| Cauliflower, fresh, cooked | 1/2 cup = 1.7 grams | ||
| Romaine lettuce | 1 cup = 1.2 grams | ||
| Spinach, fresh, cooked | 1/2 cup = 2.2 grams | ||
| Summer squash, cooked | 1 cup = 2.5 grams | ||
| Tomato, raw | 1 = 1 gram | ||
| Winter squash, cooked | 1 cup = 5.7 grams | ||
| Starchy Vegetables | |||
| Baked beans, canned, plain | 1/2 cup = 6.3 grams | ||
| Kidney beans, fresh, cooked | 1/2 cup = 5.7 grams | ||
| Lima beans, fresh, cooked | 1/2 cup = 6.6 grams | ||
| Potato, fresh, cooked | 1 = 2.3 grams | ||
| Grains | |||
| Bread, whole-wheat | 1 slice = 1.9 grams | ||
| Brown rice, cooked | 1 cup = 3.5 grams | ||
| Cereal, bran flake | 3/4 cup = 5.3 grams | ||
| Oatmeal, plain, cooked | 3/4 cup = 3 grams | ||
| White rice, cooked | 1 cup = 0.6 grams | ||
