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Aventura Medical Center

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High Fiber Diet

What is fiber? Fiber is the portion of food that is not digestible. It is sometimes called "roughage." It helps to bulk up stools and make them softer. It also keeps the intestinal muscles well toned.

Fiber Facts:

  • You should eat 25-30 grams of fiber per day
  • Most Americans only eat 10-20 grams per day
  • Fiber is essential for keeping your digestive tract healthy

Why eat fiber?

Fiber is important in the prevention and treatment of many medical conditions:

  • Reduces symptoms of diverticulosis by increasing the bulk of stools therefore reducing the amount of pressure in the colon.
  • Relieves constipation and reduces hemorrhoids by making stools bulkier and softer. Easier passage will reduce the pressure on the hemorrhoidal veins.
  • Aids in weight reduction.


When high fiber foods are consumed in place of foods high in fat and sugar, the total caloric intake will be reduced. Because of the bulk of high fiber foods, they also fill you up much faster.

Fiber may reduce the symptoms of irritable bowel syndrome in some patients by normalizing stools and intestinal movement. Fiber absorbs the extra water of diarrhea and adds bulk to constipated stools.

Fiber lowers blood cholesterol and blood sugar levels therefore helping with heart disease and diabetes.

Adding more fiber to your diet

  • Increase your daily fiber intake slowly. This allows time for your colon to adjust to your new dietary habits and will reduce the symptoms of gas and bloating.
  • Eat a variety of fiber-rich foods in reasonable amounts. This includes fruits, vegetables, cereals and whole grains.
  • Read nutritional labels for dietary fiber content. Do not get your fiber intake from only one or two sources. Fresh fruit and vegetables usually contain more fiber than their canned counterparts. Bran cereals have the highest amount of fiber as compared to those that are sugarcoated.
  • Increase your fluid intake when you increase your fiber intake. Otherwise its effect can be reversed and it can lead to constipation and stomach pains. You should drink at least 6-8 glasses of water a day.
  • Add a fiber-bulking agent to your daily routine. These can be purchased at any drug store where medications are sold.