High Fiber Foods

High Fiber Grains

• Bran (wheat or rice)

• Buckwheat flour

• Whole grain or dark rye flour

• Soy meal or flour

• Whole wheat flour

• Whole (or stone ground) cornmeal

High Fiber Cereal Products

• Unprocessed or raw milled bran

• Wheat bran cereals (All Bran, Bran

• Buds, Bran, Bran Chex)

• Mixed grain (Familia)

• Bran Flakes (Bran, Raisin Bran)

• Whole wheat flakes (Pep, Wheaties)

• Grapenuts, Shredded Wheat

• Long-cooking hot cereals (oatmeal,

• Ralston, Wheatena, Pettijohn)

• Crackers (rye, sesame, Triscuits)

Raw Vegetables

• Cabbage

• Carrots                    

• Cauliflower

• Celery

• Cucumbers

• Lettuce and other salad greens

• Mushrooms

• Pickles

• Okra

• Olives

• Onions

• Pepper, red or green        

• Radishes

• Spinach

• Summer Squash

• Tomatoes

High Fiber Breads

• Bran bread or muffins

• Pumpernickel (dark rye)

• Whole wheat bread

Unrefined Starches

• Beans and peas, dried, cooked (black-eyed, chick peas, kidney lentil, lima, navy, pinto, red)

• Brown rice

• Green peas

• Parsnips

• Whole kernel corn

• Winter squash (acorn, butternut)

• White potato with skin

• Yam (sweet potato) with skin

Cooked Vegetables (do not overcook)

• Artichoke

• Asparagus

• Beets

• Broccoli

• Brussel sprouts

• Cabbage                                  

• Carrots

• Cauliflower        

• Celery

• Cucumbers

• Eggplant

• Green beans

• Greens (beet, chard, collard, mustard, spinach, turnip) 

• Pepper, red or green   

• Pumpkin          

• Rutabaga         

• Sauerkraut       

• Squash, summer or zucchini                       

• Mushrooms

• Okra

• Onions 

• Tomatoes                                 

• Turnips

• Wax Beans

Fruits (fresh or frozen)

• Apple*  

• Apricot*

• Avocado           

• Banana

• Berries (blueberries, blackberries, strawberries, raspberries, boysenberries)  

• Cranberries       

• Dried fruits (apples, apricots, currants, dates, figs, prunes, plums, peaches, raisins)

• Figs*

• Grapes*

• Mango

• Melons (cantaloupe, honeydew, watermelon)

• Oranges or tangerines (with membranes)

• Peach*

• Rhubarb

*Includes the skin which is an excellent source of fiber.

The Austin Diagnostic Clinic, A Multi-Specialty Medical Clinic
12221 MoPac Expressway North | Austin, TX 78758 | 512.901.1111
Serving the communities of Austin, Round Rock, Pflugerville, San Marcos and Central Texas since 1952
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