High Fiber Foods

 

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HIGH FIBER FOODS


Include 2 high fiber foods at each meal. Eat 5 fruits or vegetables daily.

Choose snacks that are high fiber also:

Examples:

Crunchy peanut butter sandwich on whole wheat bread

Fresh pears

Ice cream with added peanuts and sliced strawberries



FRUITS

Eat fresh fruits with skins (apple, pear, grapes)

Eat dried fruits (raisins, prunes, apricots)

Eat berries (strawberries, raspberries)


VEGETABLES

Eat  raw (carrots, celery, lettuce, tomato)

at  cooked with stalks, and skins (green peas, corn, broccoli, baked potato,

beans)



CEREALS

Eat whole wheat and bran cereals (All Bran, Raisin

Bran, Bran Flakes, other high fiber cereals), granola


BREADS AND BREAD PRODUCTS

Eat whole wheat, bran, wheat germ, sprout breads, and rolls

Eat bran muffins

Eat whole wheat noodles, macaroni, brown or wild rice.

Eat popcorn


BRAN

Add bran to cereals and desserts


NUTS

Eat coconut, cashews, peanuts, walnuts, etc.


SEEDS

Eat pumpkin, sunflower, sesame, and poppy seeds


NUT AND SEED PRODUCTS

Eat crunchy peanut butter, add sunflower seeds or oatmeal to cookies




Judy Davis, MD, FAAP

Fellow American Academy of Pediatrics

Fellow Sub-Board American Academy of Pediatric Gastroenterology

American Board of Nutrition

Clinical Professor, Department of Pediatrics, University of California, San Francisco

Revised 1/10








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