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
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:
Fiber: 4 grams per cup, cooked
- Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked
- Bran Flakes
Fiber: 7 grams per cup, raw
Fiber: 5.5 grams per medium fruit, raw
Fiber: 6.7 grams per half, raw
Fiber: 7.6 grams per cup, raw
Fiber: 8 grams per cup, raw
- Brussels Sprouts
Fiber: 4.1 grams per cup, boiled
Fiber: 5.1 grams per cup, boiled
Fiber: 8.8 grams per cup, cooked
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
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.