High Fiber Diet

High Fiber Diet2016-12-01T11:23:29+00:00

High Fiber Diet

A product or a food item can be labeled “High Fiber” when it contains more than 5 grams of fiber per serving. Most over the counter fiber supplements (Metamucil, Benefiber, Fiber Choice, Citrucel, etc.) contain between 3 grams to 5 grams of fiber per serving. Benefits of High Fiber foods include the prevention of constipation, lowering cholesterol, weight loss management and many more.

Recommended total fiber intake:

Age Men Women
19-50 38 grams / day (based on 2,700 cal / day) 25 grams / day (based on 1,700 cal / day)
Over 50 30 grams / day (based on 2,100 cal / day) 21 grams / day (based on 1,500 cal / day)

Below is a list of common high fiber foods:

Grain Products:

Whole grain breads, buns, bagels, muffins

Breakfast cereals with at least 5 g of fiber per serving such as All Bran, Fiber One, Smart Bran, and Go Lean

Cooked cereal such as Red River and Oat Bran

Whole-wheat pastas

Whole grains such as barley, popcorn, corn and brown rice

Fruits:

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

Vegetables:

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 & Seeds:

Nuts and seeds such as almonds, whole flaxseed and soynuts

Download this information

Included in the downloadable file is a list of common foods and their fiber content per serving to use as a guide to help you reach your recommended daily fiber intake.

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