A high fiber diet decreases intestinal transit time, promotes more frequent bowel movements, and results in softer stools. It is prescribed for a variety of conditions: Diverticulosis, irritable bowel syndrome, hemorrhoids, and constipation. For a high fiber diet of approximately 24 grams of dietary fiber, use 4 or more servings of food from each of the 3 groups. Each food listed contains approximately 2 grams of dietary fiber.

The other table lists the fiber content of various foods in grams per average serving.

 

FRUIT GROUP
Apple, 1 small Orange, 1 small
Banana, 1 small Peach, 1 medium
Strawberries, 1/2 cup Pear, 1/2 small
Cherries, 10 large Plums, 2 small

BREAD AND CEREAL GROUP

Whole wheat bread, 1 slice All Bran, 1 Tbsp.
Rye bread, 1 slice` Corn flakes, 2/3 cup
Cracked wheat bread, 1 slice Oatmeal, dry, 3 Tbsp.
Shredded Wheat, 1.2 biscuit Wheat Bran, 1 tsp.
Grape-Nuts, 3 Tbsp. Puffed Wheat, 1 1/3 cup

VEGETABLE GROUP

Broccoli, 1/2 stalk Lettuce, raw, 2 cups
Brussels sprouts, 4 Green beans, 1/2 cup
Carrots, 1/3 cup Potato, 2" diameter
Celery, 1 cup Tomato, raw, 1 medium
Corn on the cob, 2" Baked beans, canned, 2 Tbsp.

 

FIBER CONTENT OF VARIOUS FOODS
 FOOD TYPE

Dietary fiber in
grams/average serving
Vegetables
Beans (navy, lima, kidney, baked) 

8.5 - 10.0
Canned peas

6.0
Corn on the cob

5.9
Broccoli

3.2
Potato (baked with skin)

3.0
Corn

2.6
Brussel sprouts

2.3
Beans (string)

2.0
Cabbage

2.0
Carrots

2.0
Potato (french fried)

1.6
Celery

1-0
Lettuce

1.0
Rice

0.8
Fruit  
Raspberries

4.6
Apple with peel

2.0
Orange

2.0
Peach

2.0
Strawberries

1.8
Banana

1.5
Grapefruit (fresh)

0.6
Apple juice

None
Breads  
Whole wheat

1.3
White, rye, french

0.7
Cereal
All-bran (100%)

8.4
Corn Flakes

2.6
Wheaties

2.6
Meats, chicken, fish, cheese,
cheese, milk, yogurt

None


LISTS & TABLES