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


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 & 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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