High Fiber Diet
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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
Type | Effects | Sources |
---|---|---|
Soluble fiber: Attracts water and turns to a gel during digestion |
| 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 |
| 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
Food | Serving Size | Fiber (grams) |
---|---|---|
Breakfast | ||
High-fiber cereal like All-Bran or Fiber One | 1/2 cup | 13 |
Banana | 1/2 | 1 |
Lunch | ||
100 percent whole-wheat bread | 2 slices | 4 |
Tomato | 1 medium | 4 |
Apple with skin | 1 medium | 4 |
Dinner | ||
Baked potato with skin | 1 medium | 4 |
Cooked peas | 1/2 cup | 4 |
Strawberries | 1 cup | 3 |
Snack | ||
Popcorn, air popped | 1 cup | 1 |
Additional fiber-containing foods
Food | Serving Size | Fiber (grams) |
---|---|---|
Brown Rice | 1 cup | 9 |
Orowheat English Muffin | 1 | 4 |
Orowheat Bagel | 1 | 44 |
Whole wheat pasta | 1 cup | 2 |
Couscous or macaroni | 1 cup | 4 |
Oatmeal | 1 cup | 13 |
Zen Bakery fiber cake | 1 | 8 |
Raisin Bran | 1 cup | 10 |
Kashi Go Lean cereal | 3/4 cup | 6 |
Grape-Nuts | 1/2 cup | 6 |
Beans: | Serving Size | Fiber (grams) |
---|---|---|
Baked beans, chickpeas | 1/2 cup | 6 |
Black, kidney or pinto beans | 1/2 cup | 7 |
Lentils | 1/2 cup | 8 |
Vegetables (raw): | Serving Size | Fiber (grams) |
---|---|---|
Carrots | 1 | 2 |
Celery | 1 stalk | 1 |
Vegetables (cooked): | Serving Size | Fiber (grams) |
---|---|---|
Broccoli or Corn | 1/2 cup | 2 |
Spinach | 1/2 cup | 3 |
Fruit: | Serving Size | Fiber (grams) |
---|---|---|
Orange | 1 medium | 3 |
Grapes | 1 1/2 cups | 2 |