What is a High fiber Diet?

David Carter
David Carter is a retired Chef with over 30 years of experience

Oct 04,2018

After my recent colonoscopy, the doctor gave me this handout. I found it to be informative.


Fiber is the term used to describe plant substance which are resistant to digestion by the enzymes of the human gastrointestinal tract. Fiber has no caloric value and does not contribute to weight gain.

Fiber travels through the intestinal tract, absorbs water, swells, and forms bulk needed for normal bowel function.

All plant foods are rich in fiber until they are processed and refined. Refining is any process by which most of the natural fiber is removed to produce a softer, more attractive product. Some examples of refined foods are: white flour, white rice, white bread.

There is increasing evidence to support the importance of fiber in the diet of the average person. Recent research has shown that a diet high in fiber may prevent or aid in the treatment of many diseases: colon cancer, Diverticular disease, diabetes, heart disease, obesity, and chronic constipation.

Fiber in the diet can be increased by following these guidelines:

1.   Eliminate as many refined foods as possible. Most instant foods are more refined than longer-cooking products.

2.   Cook vegetables just until tender; leaving crispy. Eat raw vegetable salads and fruits, preferably with skins.

3.   A goal of 25-30 grams of fiber per day is an average foal for most individuals. See charts for planning your diet in the following pages.

4.   Obtain fiber from a variety of food sources. Eat a balanced diet. Milk, cheese, eggs, and meats are fiber free but necessary for a well-balance diet.

5.   Include some high fiber foods in each meat throughout the day.

6.   Drink plenty of liquids to aid in digestion.

This is segment of the information. I will post more soon.

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