|Food Category||Foods Recommended||Notes|
- Whole-grain breads, muffins, bagels, or pita bread
- Rye bread
- Whole-wheat crackers or crisp breads
- Whole-grain or bran cereals
- Oatmeal, oat bran, or grits
- Wheat germ
- Whole-wheat pasta and brown rice
- Read the ingredients list on food labels. Look for products that list "whole" as the first ingredient (eg, whole-wheat, whole oats).
- Choose cereals with at least 2 grams of fiber per serving.
- All vegetables, especially asparagus, bean sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, corn, greens, green beans, green pepper, onions, peas, potatoes (with skin), snow peas, spinach, squash, sweet potatoes, tomatoes, zucchini
- For maximum fiber intake, eat the peels of fruits and vegetables—just be sure to wash them well first.
- All fruits, especially apples, berries, grapefruits, mangoes, nectarines, oranges, peaches, pears, dried fruits (figs, dates, prunes, raisins)
- Choose raw fruits and vegetables over juice, cooked, or canned—raw fruit has more fiber. Dried fruit is also a good source of fiber.
- With the exception of yogurt containing inulin (a type of fiber), dairy foods provide little fiber.
- Add more fiber by topping your yogurt or cottage cheese with fresh fruit, whole grain or bran cereals, nuts, or seeds.
|Meats and Beans|
- All beans and peas, especially Garbanzo beans, kidney beans, lentils, lima beans, split peas, and pinto beans
- All nuts and seeds, especially almonds, peanuts, Brazil nuts, cashews, peanut butter, walnuts, sesame and sunflower seeds
- All meat, poultry, fish, and eggs
- Increase fiber in meat dishes by adding pinto beans, kidney beans, black-eyed peas, bran, or oatmeal.
- If you are following a low-fat diet, use nuts and seeds only in moderation.
|Fats and Oils|
- Fats and oils do not provide fiber
|Snacks, Sweets, and Condiments|
- Popcorn, whole-wheat pretzels, or trail mix made with dried fruits, nuts, and seeds
- Cakes, breads, and cookies made with oatmeal or whole-wheat flour
- Most snack foods do not provide much fiber. Choose snacks with at least 2 grams of fiber per serving.