Your High Fiber Food Chart

Looking for a high fiber food chart to use in your Irritable Bowel Syndrome? If the answers yes, look no further.

Discover diet sources because they are so important to bowel health.

Lacking them has been associated with both constipation, general ill health and also bowel cancer too so there are many good reasons for you to look at this carefully.

Taking it in your diet bulks up stools and can also draw fluid in to them too.

By doing so, you are improving both the size of your stools as well as improving bowel transit.

Select A Topic:

  • Diet Plan - an example of a diet plan that incorporates high fiber for you to try

Foods Higher In Fiber Picture

So, you now recognise the importance of this in your diet, but need information on the best sources of dietary fiber.

There are so many foods available to you these days aren't there?

You go in to the supermarket and are met with an array of them.

Fortunately shops these days are quite good at directing you to some of the fiber rich foods that you are looking for such as fruit and bread.

What you need is a diet plan that provides you with all essential information that you need. 

Your High Fiber Food Chart

High Fiber Fruits

  • Apples
  • Apricots
  • Avocado
  • Bananas
  • Breadfruit
  • Blackberries
  • Blueberries
  • Clementines
  • Elderberry
  • Figs
  • Gooseberries
  • Grapefruit
  • Kiwifruits
  • Mango
  • Melon
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Raisins
  • Redcurrants
  • Raspberries
  • Strawberries
  • Tomatoe's

High Fiber Vegetables

  • Beetroot
  • Broccoli
  • Brussel sprouts
  • Broad beans
  • Cabbage Carrots
  • Cauliflower
  • Green beans
  • Celery
  • Kale
  • Onions
  • Peas
  • Peppers
  • Potatoes(skins on)
  • Runner beans
  • Spinach
  • Squash’s
  • Sweet potatoes
  • Sweet corn
  • Swede

Other Sources of Dietary Fiber

A High Fiber Foods List

  • Barley
  • Bran Flakes
  • Brown Rice
  • Brown Spaghetti and pasta’s
  • Bread – Brown, wholemeal, Rye, Granary
  • Baked beans
  • Black beans
  • Lima beans
  • Red beans
  • Nuts – Almond, Hazelnuts, Pecan, pistachio

Example of A High Fiber Diet Plan

Orange Juice And Bran Flakes With Banana Picture

Now you have an idea of the sort of foods high in fiber available, you can now develop your own high diet plan that incorporates the various fiber rich foods to suit.

I would like to give you an example of a typical days meal that I have created from the food charted above:


Grilled Sliced Grapefruit followed by bran flakes with a smattering of diced strawberries


High fiber bread (your choice) filled with avocado and smoked salmon. Why not add some extra fiber with a side dish of nuts (Please note, nut’s can be an issue in some IBS sufferers).


Spaghetti Bolognaise with brown spaghetti, salad and granary roll

Mixed fruit salad

Cheese and wholemeal cracker biscuit’s

Best Soluble Fiber Supplements

While the above list provides you with natural foods high in fiber, some people choose to have high fiber supplements as an alternative.

High Fiber Granary Bread Picture

There are various ones available, but the most common ones (and in my opinion the best fiber supplements) available are Psyllium (Ispaghula) commonly branded as Metamucil or Fybogel and Sterculia which is branded as Normocol.

These supplements are usually used when constipation is an issue, although they can be used as part of normal digestive health.

I hope you now have a better idea of the foods that can help you. To make life easier for you, I have created a free high fiber food chart which you can download for you convenience below.

Download Your Free High Fiber Food Chart!

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