A high-fiber diet substitutes foods rich in fiber for those low in fiber. It is also an effective remedy for constipation, improves glucose tolerance in diabetics and lowers serum cholesterol levels.


A high fiber diet should include:

  • Dried beans or peas – 1 serving daily
  • Cereals and breads – 6-11 servings daily. High fiber cereals contain 7-11 grams ofr fiber per serving. While cereals and bread with adequate fiber content provide 2-5 grams of fiber per serving.
  • Vegetables and fruits – At least 2-4 servings of fruit and 3-5 servings of vegetables. Fruits with the skin on, should be eaten whenever possible. High fiber fruits include: oranges, berries, apples, peaches, pears and bananas. High fiber vegetables include: zuchini, celery, tomatoes, greens, cabbage and cauliflower.

Plan Menu:

Sample menu containing high-fiber foods:


  • Multigrain toast with butter
  • Apple
  • Bran cereal
  • Milk
  • Prune Juice


  • Apple
  • Milk


  • Whole wheat roll
  • Bean soup
  • Garden salad with lettuce, tomatoes, broccoli, carrots
  • Peach
  • Milk


  • Brown rice
  • Roast turkey
  • Zucchini
  • Blueberries
  • Milk