Meat, Milk, Eggs

All of these foods have NO fiber at all. A meat substitute for 1 ounce of meat would include 1/2 cup of cooked dried peas or beans, or 2 tablespoons of peanut butter.


Breads, Crackers

Look for coarse whole grain breads such as whole wheat, breads containing nuts, seeds or dried fruits, bran muffins, corn tortillas, whole wheat crackers, graham crackers. Use at least 3 servings per day. 


AVOID breads made with refined flours such as white bread, soda crackers, melba toast, rye bread.



Use whole grain cereals such as all bran, 40% bran, raisin bran, Ralston cereals. Use at least 1 serving per day. 


AVOID processed grain cereals such as cornflakes, Cheerios, Rice Krispies, cream of wheat, cream of rice, white rice, Farina.



Use potatoes with skins on, yams, sweet potatoes, brown rice, whole wheat noodles, bulgar or cracked wheat, beans. Use at least 1 serving per day.


AVOID white refined rice, white flour noodles.



Use raw or under cooked vegetables 1/3 of the time or more. Turnip greens and cabbage are high fiber leaf vegetables. Celery comes next and then lettuce. Brussel sprouts, broccoli, cauliflower are good.  Most root vegetables such as beets, carrots, potatoes and yams are good. Other vegetables with high fiber levels are lentils, squash, eggplant, green beans and tomatoes. Use at least 4 servings per day.

AVOID strained vegetables, spinach, mushrooms.



Most fruits are good. Fresh fruits are better than dried fruit. Berries are very good, as are figs, apples, peaches, pears, prunes, and tangerines. Use at least 4 servings per day.


AVOID fruits with lower fiber content such as grapes, grapefruit, pineapple, raisins, fruit juices.



The best snacks are those chosen from the above lists of high fiber foods. Nuts, crunchy granola with bran, dried fruit, fresh vegetables and fruits are good choices.



Fiber alone will not work well. Adequate fluids must accompany it. Take copious fluids with meals and snacks. You should be drinking 8 glasses or more of fluids daily. 

NOTE: Avoid small seeds (such as tomato seeds, poppy seeds, sesame seeds, nuts) and hard pieces of grain if you have diverticuli.


Revised 8/08



ŠTed A. Tobey, M.D., Inc. ~ All Rights Reserved