High Fiber Diet

What is High Fiber Diet

High fiber diet can have many health benefits.

Fiber, also called dietary fiber, is a type of carbohydrate that is found in fruits, vegetables, whole grains, and beans. Your health care provider may recommend a high-fiber diet to help:

  • Prevent constipation. Fiber can make your bowel movements more regular.
  • Lower your cholesterol.
  • Relieve the following conditions:
    • Swelling of veins in the anus (hemorrhoids).
    • Swelling and irritation (inflammation) of specific areas of the digestive tract (uncomplicated diverticulosis).
    • A problem of the large intestine (colon) that sometimes causes pain and diarrhea (irritable bowel syndrome, IBS).
  • Prevent overeating as part of a weight-loss plan.
  • Prevent heart disease, type 2 diabetes, and certain cancers.

What is my plan?

The recommended daily fiber intake in grams (g) includes:

  • 38 g for men age 50 or younger.
  • 30 g for men over age 50.
  • 25 g for women age 50 or younger.
  • 21 g for women over age 50.

You can get the recommended daily intake of dietary fiber by:

  • Eating a variety of fruits, vegetables, grains, and beans.
  • Taking a fiber supplement, if it is not possible to get enough fiber through your diet.

What do I need to know about a high-fiber diet?

  • It is better to get fiber through food sources rather than from fiber supplements. There is not a lot of research about how effective supplements are.
  • Always check the fiber content on the nutrition facts label of any prepackaged food. Look for foods that contain 5 g of fiber or more per serving.
  • Talk with a diet and nutrition specialist (dietitian) if you have questions about specific foods that are recommended or not recommended for your medical condition, especially if those foods are not listed below.
  • Gradually increase how much fiber you consume. If you increase your intake of dietary fiber too quickly, you may have bloating, cramping, or gas.
  • Drink plenty of water. Water helps you to digest fiber.

What are tips for following this plan?

  • Eat a wide variety of high-fiber foods.
  • Make sure that half of the grains that you eat each day are whole grains.
  • Eat breads and cereals that are made with whole-grain flour instead of refined flour or white flour.
  • Eat brown rice, bulgur wheat, or millet instead of white rice.
  • Start the day with a breakfast that is high in fiber, such as a cereal that contains 5 g of fiber or more per serving.
  • Use beans in place of meat in soups, salads, and pasta dishes.
  • Eat high-fiber snacks, such as berries, raw vegetables, nuts, and popcorn.
  • Choose whole fruits and vegetables instead of processed forms like juice or sauce.

What foods can I eat?

Fruits

Berries. Pears. Apples. Oranges. Avocado. Prunes and raisins. Dried figs.

Vegetables

Sweet potatoes. Spinach. Kale. Artichokes. Cabbage. Broccoli. Cauliflower. Green peas. Carrots. Squash.

Grains

Whole-grain breads. Multigrain cereal. Oats and oatmeal. Brown rice. Barley. Bulgur wheat. Millet. Quinoa. Bran muffins. Popcorn. Rye wafer crackers.

Meats and other proteins

Navy, kidney, and pinto beans. Soybeans. Split peas. Lentils. Nuts and seeds.

Dairy

Fiber-fortified yogurt.

Beverages

Fiber-fortified soy milk. Fiber-fortified orange juice.

Other foods

Fiber bars.

The items listed above may not be a complete list of recommended foods and beverages. Contact a dietitian for more options.

What foods are not recommended?

Fruits

Fruit juice. Cooked, strained fruit.

Vegetables

Fried potatoes. Canned vegetables. Well-cooked vegetables.

Grains

White bread. Pasta made with refined flour. White rice.

Meats and other proteins

Fatty cuts of meat. Fried chicken or fried fish.

Dairy

Milk. Yogurt. Cream cheese. Sour cream.

Fats and oils

Butters.

Beverages

Soft drinks.

Other foods

Cakes and pastries.

The items listed above may not be a complete list of foods and beverages to avoid. Contact a dietitian for more information.

Summary

  • Fiber is a type of carbohydrate. It is found in fruits, vegetables, whole grains, and beans.
  • There are many health benefits of eating a high-fiber diet, such as preventing constipation, lowering blood cholesterol, helping with weight loss, and reducing your risk of heart disease, diabetes, and certain cancers.
  • Gradually increase your intake of fiber. Increasing too fast can result in cramping, bloating, and gas. Drink plenty of water while you increase your fiber.
  • The best sources of fiber include whole fruits and vegetables, whole grains, nuts, seeds, and beans.
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