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Foods High in Fibre 

Food and serving size	Dietry fibre per serving	Recommended Daily Serving
Bread/Starches Whole-grain or rye bread (1 slice) Whole grain bagel or pita bread (1/2) Oat bran muffin (1/2) Whole-wheat crackers (4) Whole-wheat pasta, corn, or peas (1/2 cup) Popcorn, air-popped (3 cups) Wheat germ (1 1/2 tbsp.)	2 grams	6 servings of bread, starches, and cereals
Cereals Whole-grain or bran cereals, cold (1 ounce) Oatmeal, oat bran, or grits (1/2 cup, dry)	4-8 grams	Combined with bread and starches
Vegetables Cooked-asparagus, green beans, broccoli, cabbage, carrots, cauliflower, greens, onions, snow peas, spinach, squash, canned tomatoes, potato with skin (1/2 cup) Raw-broccoli, cabbage, carrots, cauliflower, tomatoes, celery, green peppers, zucchini (1 cup)	2 grams	3 servings
Fruits Apple, nectarine, orange, peach, banana (1 medium) Grapefruit, pear (1/2) Berries (1 cup)	2 grams	2 servings
Beans Garbanzo, kidney, lentils, lima, split peas, pinto beans (1/2 cup)	5 grams	Optional
Nuts and Seeds Almonds (10), walnuts (6) peanut butter (1 tbsp), peanuts (15), sesame seeds (1 tbsp), sunflower seeds (2 tbsp)	2 grams	Optional

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Reprinted with permission.
Hinrichs, M. & Huseboe, J. (2001). Management of constipation evidence-based protocol. In M. G. Titler (Series Ed.), Series on Evidence-Based Practice for Older Adults, Iowa City, IA: The University of Iowa College of Nursing Gerontological Nursing Interventions Research Center, Research Translation and Dissemination Core.

 

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