High Fiber Diet for Constipation, Cholesterol, Weight Loss, and More

A diet high in fiber may help alleviate constipation and bowel irregularity, lower cholesterol or blood sugar, and assist with weight loss and maintenance.

The amount of fiber you need depends on your age and gender:


Age 50 or younger

Age 50 or older


38 grams

30 grams


25 grams

21 grams

Institute of Medicine, 2012

Tips for increasing fiber intake:

  • Start your day with a high-fiber breakfast like oatmeal or cold cereal with more than 5grams of fiber per serving. Hint: look for cereals with ‘whole grain’, ‘bran’ or ‘fiber’ in the name.
  • Focus on fruits, vegetables, whole grains and beans.
  • Choose high-fiber snacks like fresh fruit (especially berries), nuts, plain popcorn and raw vegetables with hummus.
  • Speak with your doctor about whether a fiber supplement is appropriate for you.

High Fiber Foods:

  • Oatmeal
    Fiber: 4 grams per cup, cooked
  • Whole-Wheat Pasta
    Fiber: 6.3 grams per cup, cooked
  • Bran Flakes
    Fiber: 7 grams per cup, raw
  • Pear
    Fiber: 5.5 grams per medium fruit, raw
  • Avocado
    Fiber: 6.7 grams per half, raw
  • Blackberries
    Fiber: 7.6 grams per cup, raw
  • Raspberries
    Fiber: 8 grams per cup, raw
  • Brussels Sprouts
    Fiber: 4.1 grams per cup, boiled
  • Broccoli
    Fiber: 5.1 grams per cup, boiled
  • Peas
    Fiber: 8.8 grams per cup, cooked
  • Artichokes
    Fiber: 10.3 grams per medium vegetable, cooked
  • Lima Beans
    Fiber: 13.2 grams per cup, cooked
  • Black Beans
    Fiber: 15 grams per cup, cooked
  • Lentils
    Fiber: 15.6 grams per cup, cooked
  • Split Peas
    Fiber: 16.3 grams per cup, cooked

For additional diet tips, please consult with our dietitian.

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