What is a high fiber diet?

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Health Nucleus clients enroll presumed to be healthy, but some are found through our integrated assessments to have asymptomatic or pre-symptomatic health concerns, which now detected, can be treated through standard medical care. A high fiber diet can benefit many of these concerns.

What is a high fiber diet?

  1. Eating a high fiber diet has been shown to have possible health benefits. Benefits include decreasing your risk for heart disease, digestive disorders, stroke and type 2 diabetes.
  2. Most dietary fiber is not absorbed or digested by the body. Instead it stays within the intestines to helps with absorption other foods; it also helps shape the stool.

There are two types of fiber: soluble and insoluble.

  1. Soluble fiber which dissolves in water, includes foods with pectin, oat product and psyllium. These types of high fiber foods have been shown to reduce the risk of coronary artery disease and type 2 diabetes.
  2. Insoluble fiber which does not dissolve in water, includes some fruits and vegetables along with wheat bran. Insoluble fiber has been recommended to treat digestive problems such as hemorrhoids, constipation, chronic diarrhea, diverticulosis, and fecal incontinence.

How much do I need?

  1. A high fiber nutrition plan should provide approximately 25-35 grams of fiber per day.
  2. The labels on foods products will tell you the “dietary fiber” amount per serving.

What are high fiber enriched foods?

  1. Fruits (apples with skin, bananas, oranges, raspberries, pears)
  2. Vegetables (Broccoli, spinach, green peas, potatoes)
  3. Nuts and seeds (almonds)
  4. Beans (Lentils, kidney, split peas)
  5. Grains (100% bran cereal, whole whole-wheat pasta)

Are there side effects of a high fiber diet?

Start out increasing fiber with small amounts slowly, this will help avoid abdominal gas and bloating which can occur with high fiber diets.

For additional information, please seek further guidance from your primary care provider or registered dietitian.


Intermountain Healthcare (2017) High-Fiber Eating Plan. Retrieved from

Wald, A. (2016) High Fiber Diet. D. Seres & S. Grover (Eds.)