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High Fiber Foods

Here is a list of high fiber foods recommended for good colon health.

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High Fiber Grains

  • Bran (wheat or rice)
  • Buckwheat
  • Wheatberries
  • Rye
  • Oats
  • Bulgur
  • Farro
  • Amaranth
  • Whole cornmeal
  • Barley

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