Fiber Facts

  • Dietary fiber is found only in plant foods.

  • Fiber may help reduce energy intake and assist with weight loss.

  • The recommended daily intake of fiber is 20 to 35 grams.

  • Soluble fiber may help lower blood sugar and blood cholesterol levels and alleviate constipation due to irritable bowel disease.

Foods high in soluble fiber include:

  • Dried beans and peas

  • Barley

  • Oats

  • Apples

  • Oat bran

  • Carrots

Insoluble fiber may help prevent constipation and prevent diverticulosis, hemorrhoids, and colon cancer.

Foods high in insoluble fiber include:

  • Wheat bran

  • Corn bran

  • Whole wheat products

  • Cauliflower

  • Green beans

  • Potatoes

Tips to Increase Fiber

Choose more:


<>​ Fresh fruits and vegetables (including the skin) ​ ​
Apples Strawberries Bananas Broccoli​ Blueberries​
Brussel sprouts Cantaloupe  Carrots Figs​ Oranges
Potatoes​ Sweet potatoes​  Peaches Pears Prunes​
Raisins Spinach Tomatoes Zucchini​


Whole grain breads, pastas, and cereals Dried beans, peas, nuts, and seeds
All bran Raisin bran  Baked beans Lentils
bran flakes Pumpernickel bread Split peas Sunflower seeds
Granola Brown rice Peanuts Walnuts
Oat bran Barley Soy products (tofu, meat analogues  
Oatmeal Whole grain breads


Read food labels. Choose foods with three or more grams of fiber per serving. Drink at least eight 8-ounce glasses of water per day.

Choose snacks that are high in fiber

  • Popcorn
  • Vegetables
  • Fruit
  • Yogurt with bran cereal
  • Cereal mix with nuts and seeds
  • Whole grain cereals

Plan more vegetarian meals to increase fiber

  • Beans and rice
  • Pasta with vegetables
  • Split pea or lentil soup
  • Bean and rice burritos
  • Vegetable stir fry
  • Hummus and pita bread

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