Health Library ~ Family Medicine in Mullica Hill, NJ

Increasing Fiber / Decreasing Constipation

Dietary Choices

Grains:

brown rice(1 cup long grain) 3 g, oat bran(1 cup) 7g,
oatmeal(1 cup) 5g, wheat bran(1 cup) 25g, raisin bran (1 cup) 5g,
whole wheat bread (1 slice) 2g

Vegetables:

asparagus(8 large) 2g, broccoli(1 cup) 4g, carrots(1 cup) 4g,
corn(1 cup whole kernel) 8g, potatoes(1 large) 4g, squash(butternut) 7g

Beans:

kidney beans(1 cup) 15g, pinto beans(1 cup) 20g,
black-eyed peas( cup) 16g, soy beans(1 cup dried) 6g

Fruits:

prunes(5 dried) 3g, raspberries(1 cup) 6g, apple(with skin) 3g,
avocado(1 large) 8g, cherries(1 cup pitted) 2g

Supplements

Psyllium seed fiber (Metamucil, etc.)
Fiber powder for drink mix
Fiber wafers
Methyl cellulose (Citrucel, etc.)

Drink 6 to 8 glasses of water per day