High-Fiber Diet

WHAT YOU SHOULD KNOW

Fiber is the material that gives plants their stability and structure. It's found in all fruits, vegetables, nuts, and grains. There are two types: soluble fiber, which dissolves within the digestive system, and insoluble fiber, which is unaffected by digestion. Both pass through the body without being absorbed. Insoluble fiber adds bulk to bowel movements. Soluble fiber reduces the levels of cholesterol and triglycerides in the blood and works to moderate blood sugar levels as well. Your doctor may recommend a high-fiber diet if you have any of the following:

• Diverticulosis
• Irritable bowel syndrome
• Constipation
• High cholesterol
• Diabetes

WHAT YOU SHOULD DO

Add fiber to your diet slowly. Start by introducing 2 or 3 new high-fiber foods each week. Aim for a total of 5 different fruits and vegetables per day. As much as possible, eat vegetables raw, or only lightly cooked. Choose fresh fruits, rather than canned, and for extra fiber, drink fruit juice with pulp added. Remember to drink at least 5 to 6 glasses of water each day. Although meat, fish, poultry, cheese, eggs, and milk do not contain fiber, you should continue eating them to maintain a balanced diet. Good sources of fiber include:

BREADS

• Breads and baked goods made with whole wheat or other whole grain flour, bran, wheat germ, rye, oats, oat bran, or barley
• Graham, rye, or wheat crackers
• Buckwheat or kasha products
• Rice cakes

CEREALS

• Bran cereals
• Granolas
• Rolled oats or oatmeal
• Wheat germ

STARCHES

• Brown or wild rice
• Corn
• Popcorn
• Sweet potatoes

BEANS

• Baked beans
• Kidney beans
• Navy beans
• Black-eyed peas
• Lentils
• Pinto beans
• Garbanzo beans
• Lima beans
• Split peas

VEGETABLES

• Asparagus
• Green beans
• Spinach
• Brussels sprouts
• Greens
• Squash
• Broccoli
• Mushrooms
• Tomatoes
• Cabbage
• Okra
• Turnips
• Carrots
• Onions
• Zucchini
• Cauliflower
• Green peppers
• Celery
• Snow peas

FRUITS

• Apples
• Grapes
• Peaches
• Bananas
• Kiwi fruit
• Pears
• Berries
• Mangos
• Pineapple
• Cranberries
• Melons
• Prunes
• Figs
• Nectarines
• Raisins
• Grapefruit
• Oranges
• Rhubarb

NUTS AND SEEDS

• Almonds
• Hazelnuts
• Sesame seeds
• Brazil nuts
• Peanuts and skins
• Soybeans
• Cashews
• Pumpkin seeds
• Sunflower seeds