High Fiber Diet Suggestions

The leading cause of constipation is not enough fiber in the diet. According to Dr. Andrew Weil, digestive conditions such as diverticulitis and irritable bowel syndrome can be improved through implementing a diet high in insoluble fiber. Dr. Weil explains that insoluble fiber works by speeding up the time it takes for food to pass through the colon and minimizes the contact of carcinogenic substances with the intestinal walls. Eating fiber also helps your stomach to feel full, which is beneficial to dieters. Dr. Weil recommends consuming about 40 g of fiber each day.

Fruits and Vegetables

Water-soluble fiber, called pectin, is found in fruits and vegetables. According to Dr. Weil, pectin fiber binds cholesterol and prevents its absorption into the blood. According to the Mayo Clinic, an artichoke offers the most fiber of all vegetables at 10.3 g of fiber per serving. Other mentionable vegetables include peas with 8.8 g, broccoli and turnip greens at 5 g and cooked sweet corn at 4 g.

Leading fruits in the highest amount of fiber, raspberries have 8 g in a one-cup serving. One medium pear has 5.5 g of fiber and one apple has 4.4 g. Strawberries, bananas and oranges have about 3 g of fiber per serving.

Grains

Dr. Weil recommends choosing a bran cereal which offers 4 to 5 g of bran per one ounce serving. Whole grain breads and fortified cereals are great sources of fiber, whereas white bread and flour products are not. One cup of whole wheat spaghetti has 6.2 g of fiber and one cup of oatmeal has 4 g. Other mentionable grain products containing fiber include popcorn, brown rice and bran muffins.

Legumes and Seeds

Offering about 15 g of fiber per cup are lentils, split peas and black beans. Vegetarian baked beans have about 10 g of fiber per cup. Sunflower seeds and almonds offer 3 to 4 g of fiber per serving while pistachio nuts and pecans contain about 2.5 g.

For constipation relief, Dr. Weil recommends consuming powdered psyllium husks. This form of insoluble fiber is the basis of many commercial laxatives. One rounded tbsp. added to a glass of water, followed by another glass of water is recommended.