High-Fiber Nutrition Therapy
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1 Prepared For: Prepared By: Date: Contact: High-Fiber Nutrition Therapy Fiber and fluid may help you feel less constipated and bloated and can also help ease diarrhea. Increase fiber slowly over the course of a few weeks. This will keep your symptoms from getting worse. Tips Tips for Adding Fiber to Your Eating Plan Slowly increase the amount of fiber you eat to 25 to 35 grams per day. Eat whole grain breads and cereals. Look for choices with 100% whole wheat, rye, oats, or bran as the first or second ingredient. Have brown or wild rice instead of white rice or potatoes. Enjoy a variety of grains. Good choices include barley, oats, farro, kamut, and quinoa. Bake with whole wheat flour. You can use it to replace some white or all-purpose flour in recipes. Enjoy baked beans more often! Add dried beans and peas to casseroles or soups. Choose fresh fruit and vegetables instead of juices. Eat fruits and vegetables with peels or skins on. Compare food labels of similar foods to find higher fiber choices. On packaged foods, the amount of fiber per serving is listed on the Nutrition Facts label. Check the Nutrition Facts labels and try to choose products with at least 4 g dietary fiber per serving. Drink plenty of fluids. Set a goal of at least 8 cups per day. You may need even more fluid as you eat higher amounts of fiber. Fluid helps your body process fiber without discomfort. Foods Recommended Foods With at Least 4 g Fiber per Serving Food Group Choose Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 1/5
2 Grains Dried beans and peas Vegetables Fruits ⅓-½ cup high-fiber cereal ½ cup cooked red beans, kidney beans, large lima beans, navy beans, pinto beans, white beans, lentils, or black-eyed peas 1 artichoke (cooked) ½ cup blackberries or raspberries 4 dried prunes Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 2/5
3 Foods With 1 to 3 g Fiber per Serving Food Group Grains Fruits Vegetables Choose 1 bagel (3.5-inch diameter) 1 slice whole wheat, cracked wheat, pumpernickel, or rye bread 2-inch square cornbread 4 whole wheat crackers 1 bran, blueberry, cornmeal, or English muffin ½ cup cereal with 1-3 g fiber per serving (check dietary fiber on the product s Nutrition Facts label) 2 tablespoons wheat germ or whole wheat flour 1 apple (3-inch diameter) or ½ cup applesauce ½ cup apricots (canned) 1 banana ½ cup cherries (canned or fresh) ½ cup cranberries (fresh) 3 dates 2 medium figs (fresh) ½ cup fruit cocktail (canned) ½ grapefruit 1 kiwi fruit 1 orange (2½-inch diameter) 1 peach (fresh) or ½ cup peaches (canned) 1 pear (fresh) or ½ cup pears (canned) 1 plum (2-inch diameter) ¼ cup raisins ½ cup strawberries (fresh) 1 tangerine ½ cup bean sprouts (raw) ½ cup beets (diced, canned) ½ cup broccoli, brussels sprouts, or cabbage (cooked) ½ cup carrots ½ cup cauliflower ½ cup corn ½ cup eggplant ½ cup okra (boiled) ½ cup potatoes (baked or mashed) ½ cup spinach, kale, or turnip greens (cooked) ½ cup squash winter, summer, or zucchini (cooked) Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 3/5
4 ½ cup sweet potatoes or yams ½ cup tomatoes (canned) Other 2 tablespoons almonds or peanuts 1 cup popcorn (popped) Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 4/5
5 High Fiber Sample 1-Day Menu Breakfast Morning Snack Lunch Dinner Evening Meal 1/2 cup orange juice, with pulp 1/2 cup raisin bran 1 cup coffee 1 cup fat-free milk 1 cup plain yogurt 2 cups water 8 whole wheat crackers 1/2 cup kidney beans 1/2 cup soy crumble 1 apple (with skin) 2 cups water or sugar-free lemonade 1 1/2 cups chili 2 tablespoons shredded cheese 1/2 cup fresh berries 2 ounces sliced chicken 1 cup brown rice 2 cups mixed fresh vegetables 1 cup hot tea 1 ounce tofu 2 tablespoons almonds 1 cup hot chocolate Notes Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 5/5
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