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High Fiber Diet

High Fiber Diet

High Fiber Foods

A high fiber diet requires two things: a) that you consume foods high in fiber and b) that you supplement your daily fiber intake with a fiber supplement.

A product or a food item can be labeled “High Fiber” when it contains more than 5g of fiber per serving. But it is important to note that processed foods sold as “high in fiber” are not the same, as fiber is destroyed during processing.

Benefits of High Fiber foods include the prevention of constipation, lowering cholesterol, weight loss management and many more. Also check out our list of low-fiber foods and replace them with the following foods if possible.
Grain Products:

  • whole grain breads, buns, bagels, muffins
  • Bran Flakes, All Bran, bran Buds, Corn bran, whole wheat Shreddies,
    100% Bran and Fiber 1
  • Cooked cereal such as Red River and Oat Bran
  • whole-wheat pastas
  • whole grains such as barley, popcorn, corn and brown rice


  • dried fruits such as apricots, dates, prunes and raisins
  • berries such as blackberries, blueberries, raspberries and strawberries
  • oranges, apple with skin, avocado, kiwi, mango and pear


  • broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables
  • dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils

Nuts and Seeds:

  • nuts and seeds such as almonds, whole flaxseed and soynuts

FiberGI Fiber Supplement is Specially Formulated for You.

FiberGI Fiber Supplement

FiberGI is a GI-formulated soluble fiber supplement that may help support your digestive system.

2 daily premium FiberGI Vegetarian capsules can help to offset your daily fiber short-comings.

* Do not consume during acute flare-ups

Order FiberGI

Putting More Fiber into Your Diet
Amount of Fiber in Some Foods
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
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
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