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High Fiber Food List

Is Fiber Important? YES!

Recommended Intake

Adults - 25 to 35 grams of total fiber (both soluble and insoluble) per day.
Children - 10 grams plus the child's age. Example, an 8 year old child would need 10 grams + 8 years = 18 grams per day.

Remember when increasing the fiber content of your diet, it's best to take it slow. Add just a few grams at a time to allow the intestinal tract to adjust, otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result. Drink at least 2 liters - 8 cups - of fluid daily.

Some High Fiber Foods Include:

Soluble Fiber

Dissolves easily in water and takes on a soft, gel like texture in the intestines. Soluble fiber is not broken down until it reaches the large intestine where digestion causes gas (flatulence). Soluble fiber can help lower blood cholesterol and may reduce the risk of heart disease and stroke. You can get soluble fiber from oat bran, oatmeal, apples, pears, oranges, grapefruit, cabbage, green peas, corn and legumes (dry beans, lentils or peas).

Insoluble Fiber

Often called roughage, provides the "bulk" needed for proper functioning of the stomach and intestines. Insoluble fiber does not dissolve in water, passes essentially unchanged through the intestines and produces little gas. Insouble fiber helps move waste through the digestive tract decreasing the time that potentially harmful substances may stay in the colon. It promotes healthy intestinal action and prevents constipation and intestinal disease. Found in whole grain breads and cereals and some vegetables. Examples include 100% whole wheat bread and 100% bran flakes, fruit with edible peels or seeds, and vegetables.

The amount of fiber in foods is listed on the Nutrition Facts label on food products. Fiber is listed as Dietary Fiber, and the amount is given in grams (g) and Percent Daily Value. Nutrition facts labels list percentages that are based on recommended daily allowances - meaning the amount of nutrients a person should get each day.

These numbers tell you the Percent Daily Value that one serving of this food provides as a percentage of established standards. For example, a label may show that a serving of the food provides 30 percent of the daily recommended amount of fiber. This means you still need another 70 percent to meet the recommended goal. Percent Daily Value is based on a 2,000-calorie diet for adults older than 18.

Whole grains are a great source of fiber, and are infinitely better than refined grains from a nutritional standpoint.

The exact total fiber grams content is approximate due to other added ingredients in products, also, vegetables and fruits, because of its complexity and size of the "average" fruit or vegetable unit. Most internet information seems to vary from one site to the next. When shopping for food, look on all lables for exact fiber gram content.

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The information discussed above is a general overview and does not include all the facts, or include everything there is to know about any medicine and/or products mentioned. Do not use any medicine and/or products without first talking to your doctor. Possible side effects of medications, other than those listed, may occur. Other brand names or generic forms of this medicine may also be available. If you have questions or concerns, or want more information, your doctor or pharmacist has the complete prescribing information about this medicine and possible drug interactions.