High Fiber Diet

Following a diet high in fiber has a wide range of benefits, including improving bowel Fiber is an ingredient in many common foods such as fruits, grains, and vegetables that our body cannot break down. Adding more fiber to your diet helps ensure that food is moving quickly through your digestive tract and consuming the proper amount of fiber daily along with adequate fluid intake enables your digestive tract to function properly. We recommend consuming 25-35 grams of fiber per day to help improve bowel and colon health. The proper amount of fiber has been shown to have many benefits, including decreasing cholesterol, improving glucose control, and may reduce your risk of high diverticulosis, colon cancer, heart disease, and stroke. Many fiber-containing foods also have good sources of vitamins, minerals, and antioxidants. 

INSOLUBLE FIBER SOURCES

Cellulose	Hemicellulose	Lignin	Bran
Apples	Apples	Bran	Bran
Beets	Bananas	Brazil nuts	Whole grains
Bran	Beans	Carrots
Brazil nuts	Beets	Cereals
Broccoli	Bran	Eggplant
Cabbage	Brussel sprouts	Fruits with edible seeds
Carrots	Cabbage	Green beans
Celery	Cereals	Mature vegetables
Cucumber skins	Corn	Peaches
Green beans	Leafy greens	Pears
Lima Beans	Pears	Peas
Pears	Peppers	Potatoes
Peas	Whole grains	Radishes
Peppers		Radishes
Vegetables		Strawberries
Wax Beans		Tomatoes
Whole grains		Tomatoes
Whole wheat flour		Whole grains

SOLUBLE FIBER SOURCES

Gums	Pectin	Mucilage
Barley	Apples	Psyllium
Dried Beans	Bananas
Guar gum	Beets
Legumes	Cabbage
Oatbran	Carrots
	Citrus
	Okra
	Peas

We recommend rotating the food and fiber types. In general, whole grain products have more fiber than refined grains. Gradually increase your fiber intake until your bowel movement are optimum for you (consult your physician for information and guidance). There are also many dietary supplements available for fiber if you are not able to get a properly balanced diet, but gas and bloating may worsen with intake.