High Fiber Diet

Fiber facts

Fiber is a complex carbohydrate that is part of a plant that cannot be digested. Thus, it adds virtually no calories to the diet. Dietary fiber provides a feeling of fullness and adds bulk in the diet. Fiber is classified as water soluble and water insoluble.

Aim for 20-35 grams of fiber every day

Soluble fiber: Attracts water and turns to a gel during digestion   

• Effects: Delays the time it takes for the stomach to empty which may enhance weight loss efforts by helping you feel full for a longer period of time
• Sources: Oat bran, barley, rice bran, brown rice, lentils, dried beans and peas, nuts, seeds, some fruits and vegetables, and psyllium (found in some cereals and fiber supplements)

Insoluble fiber: Passes through your digestive tract virtually intact    

• Effects: Lowers cholesterol, helps minimize diarrhea, helps manage blood glucose
• Sources: Wheat bran, corn bran, whole-grain breads and cereals, vegetables, fruit skins and nuts 

Tips for increasing the fiber in your diet

• Eat more whole-grain bread, including whole wheat tortillas and baked goods made with whole grain flours
• Choose whole grain pasta (such as whole wheat), brown rice, wild rice, bulgur, millet, barley and buckwheat
• Snack on popcorn instead of potato chips, or try dried fruits and nuts
• Choose fresh fruits over juice
• Eat fruits and vegetables with the skin on (apples, pears, peaches, baked potatoes, sweet potatoes)
• Substitute legumes (beans, lentils, peanut butter) for meat at least twice a week or add cooked navy, kidney, pinto beans or chickpeas to soup
• Select high-fiber cereals for breakfast or mix a high-fiber cereal, such as All-Bran or Fiber One, with your favorite brand; add some fresh fruit
• Drink 8 cups or more water to keep fiber moving through your body
• Use fiber supplements only if instructed by your physician or a registered dietitian

Sample menu for 35 grams of fiber

Additional fiber-containing foods