"High Fiber Diet - University of Michigan"

ADVERTISEMENT
ADVERTISEMENT

Download "High Fiber Diet - University of Michigan"

Download PDF

Fill PDF online

Rate (4.7 / 5) 31 votes
High Fiber Diet
 The ideal amount of daily fiber intake is 25-35 grams per day. Fiber
draws in fluid from your body to add bulk to your stools and can make
bowel movements soft or firm.
 Add fiber to your diet slowly. The bacteria in your stomach and small
intestines need time to catch up. Adding too much fiber or adding fiber
too quickly may cause gas, bloating, cramps and diarrhea. The MBCP
recommends adding 5 grams of fiber to your diet every day at two week
intervals. Initially there will be an increase in gas production however the
gas production will decrease over time.
 Caffeine is a diuretic which pulls fluids from your body and excretes it as
urine. Caffeine-free fluids allow more water to stay in your body. This
allows the colon to absorb the fluid, making your bowel movements soft.
For every 1 cup of caffeinated fluids, the MBCP recommends that you
drink 2 glasses of decaffeinated fluids. Constipation may result if fiber
rich diet is consumed without enough caffeine-free fluids.
 Most fiber supplements that are tablets only have 0.5 grams of fiber per
tablet. Make sure to read the package for proper dosing. Few studies have
been completed on the effectiveness of fiber supplements.
 Commonly used fibers to treat constipation include psyllium seed,
synthetic cellulose (methyl cellulose), and calcium polycarbophil.
Psyllium and methyl cellulose (and probably calcium polycarbophil) do
not increase the production of gas; however, they still may result in the
sensation of bloating.
Michigan Bowel Control Program
- 1 -
High Fiber Diet
 The ideal amount of daily fiber intake is 25-35 grams per day. Fiber
draws in fluid from your body to add bulk to your stools and can make
bowel movements soft or firm.
 Add fiber to your diet slowly. The bacteria in your stomach and small
intestines need time to catch up. Adding too much fiber or adding fiber
too quickly may cause gas, bloating, cramps and diarrhea. The MBCP
recommends adding 5 grams of fiber to your diet every day at two week
intervals. Initially there will be an increase in gas production however the
gas production will decrease over time.
 Caffeine is a diuretic which pulls fluids from your body and excretes it as
urine. Caffeine-free fluids allow more water to stay in your body. This
allows the colon to absorb the fluid, making your bowel movements soft.
For every 1 cup of caffeinated fluids, the MBCP recommends that you
drink 2 glasses of decaffeinated fluids. Constipation may result if fiber
rich diet is consumed without enough caffeine-free fluids.
 Most fiber supplements that are tablets only have 0.5 grams of fiber per
tablet. Make sure to read the package for proper dosing. Few studies have
been completed on the effectiveness of fiber supplements.
 Commonly used fibers to treat constipation include psyllium seed,
synthetic cellulose (methyl cellulose), and calcium polycarbophil.
Psyllium and methyl cellulose (and probably calcium polycarbophil) do
not increase the production of gas; however, they still may result in the
sensation of bloating.
Michigan Bowel Control Program
- 1 -
Types of Fiber
Insoluble Fiber
Soluble Fiber
Recommended
25-30 grams
3 grams
Daily Amount
Functions
Move bulk through the intestines
Absorb and retain water to
Control and balance the pH
form a bulking gel
(acidity) in the intestines
Bind with fatty acids
Prolong stomach emptying
time permitting a better
absorption of nutrients
Benefits
Promote regular bowel movements
Lower total cholesterol and
and prevent constipation.
LDL cholesterol (the bad
Bulk up stools that are too loose.
cholesterol) therefore
Move toxic waste through colon in
reducing the risk of heart
less time
disease
Help prevent colon cancer by
Regulate blood sugar for
keeping an optimal pH in
people with diabetes
intestines to prevent microbes
from producing cancerous
substances
Examples of Caffeine-free Fluids:
 Water
 Milk
 Fruit and vegetable juices
 Caffeine-free pop
 Caffeine-free coffee/tea
 Flavored water
 Vitamin water, excluding Tropical Citrus Energy flavor
Michigan Bowel Control Program
High Fiber Diet
- 2 -
Amount of Fiber in Common Foods:
Beans
Serving
Fiber
Black-eyed Peas
½ cup
2.92
Brown Peas
½ cup
8.43
Green/String Beans
½ cup
2.23
Kidney Beans
½ cup
6.43
Lentils
½ cup
6.00
Lima Beans
½ cup
4.50
Navy Beans
½ cup
8.57
Northern Beans
½ cup
8.57
Pinto Beans
½ cup
8.48
Red Beans
½ cup
8.48
Wax/Yellow Beans
½ cup
1.62
White Beans
½ cup
8.57
Breads/Grains
Serving
Fiber
(check package)
Bagel (most bagels)
1
1.5
Barley
½ cup
8.26
Black Bread
1 slice
1.72
Bran Bread
1 slice
2.09
Cornbread
1 med. Piece
1.60
Cornmeal
½ cup
5.17
Cracked Wheat
1 slice
1.66
English Muffin, Thomas
1
1.5
Flour:
-Buckwheat
½ cup
3.14
-Rye
½ cup
5.22
-White
½ cup
2.01
-Whole Wheat
½ cup
5.34
French Bread
1 slice
0.5
Graham Crackers
1 square
0.24
Italian, Bakery Light
1 slice
2.5
Multigrain Bread
1 slice
1.51
Michigan Bowel Control Program
High Fiber Diet
- 3 -
Pancakes
1 slice
1.5
Pita, white
1 slice
1.0
Pumpernickel Bread
1 slice
1.72
Rye Bread
1 slice
0.40
Saltines
1 reg.
0.12
Seven Grain Bread, Bran’ola
1 slice
3.0
Wheat Bread, Bakery Light
1 slice
3.0
Wheat Germ
3 tbsp.
3.9
White Bread
1 slice
1.66
Whole Wheat Bread
1 slice
2.0
Serving
Fiber (grams)
Cereals
All Bran
1 cup
1.0
Alpha-Bits
1/3 cup
4.0
Banana Nut Crunch
1/3 cup
13.0
Bran Buds, Kellogg’s
1 cup
3.0
Cheerios
1 ounce
0.51
Corn Flakes, Kellogg’s
¾ cup
0.0
Corn Pops
1 pack
5.6
Cracklin’ Oat Bran,
1 packet
1.0
Kellogg’s
½ cup
13.0
Cream of Wheat
1 cup
5.87
Fiber One, General Mills
1 ounce
1.5
Frosted Mini-Wheats
1 cup
2.0
Granola
1 pack
3.0
Honey Nut Cheerios,
1 cup
6.0
G’Mills
1 cup
2.0
Instant Oatmeal
½ cup
7.0
Kashi 7 Whole Grains
1 cup
8.0
Flakes
1 cup
10.0
Kashi 7 Whole Grains
¾ cup
5.0
Honey Puffs
1 cup
3.0
Kashi 7 Whole Grains
1 ounce
1.98
Nuggets
1 ounce
0.26
Michigan Bowel Control Program
High Fiber Diet
- 4 -
Kashi GoLean Crunch!
1 ounce
0.26
Kashi GoLean Original
3 biscuits
1.14
Kashi Heart to Heart
1 ounce
7.3
Multi-Grain Cheerios
¾ cup
3.0
Oat Bran, cooked
1 ounce
2.83
Oat Flakes
1 ounce
4.05
Post Shredded Wheat
2 biscuits
6.0
Quaker Shredded Wheat
3 biscuits
7.0
Raisin Bran, Kellogg’s
1 cup
7.0
Fruits
Serving
Fiber (grams)
Apple with skin
1 medium
3.7
Apple without skin
1 medium
2.4
Applesauce
½ cup
2.0
Apricots
3 medium
2.5
Avocado
1 cup
7.3
Banana
1 medium
2.7
Blackberries
1 cup
7.6
Blueberries (raw)
1 cup
4.0
Boysenberries
1 cup
7.2
Cantaloupe
1 cup pieces
1.3
Cherries
10 cherries
1.3
Fruit salad/cup
½ cup
1.3
Grapefruit
½ medium
1.3
Grapes
1 cup
1.2
Honeydew Melon
1 cup pieces
1.0
Mandarin oranges
½ cup
1.0
Mango
1 cup
3.0
Nectarine
1 medium
2.2
Orange
1 medium
3.0
Papaya
1 medium
5.5
Peach
1 medium
1.7
Pear
1 medium
4.0
Pineapple
1 cup pieces
2.0
Plum
1 medium
1.0
Prunes (dried)
10 prunes
6.0
Michigan Bowel Control Program
High Fiber Diet
- 5 -