High Fiber Diet for Diverticulosis and Diverticulitis

Eating a high fiber diet is your key to preventing future outbreaks of diverticulitis

The United States Institute of Medicine (IOM) of the National Academy of Sciences has set dietary reference intakes (DRIs) for fiber based on research data that applies to American and Canadian populations. DRIs provide nutrition guidance to both health professionals and consumers. The current daily DRIs for fiber are as follows:

  • Children ages 1-3 years: 19 grams
  • Children ages 4-8 years: 25 grams
  • Men ages 14-50: 38 grams
  • Men age 51 and older: 30 grams
  • Girls ages 9-18: 26 grams
  • Adult women ages 19-50: 25 grams
  • Women age 51 and older: 21 grams
  • Pregnant women: 28 grams
  • Breastfeeding women: 29 grams

As you begin to make your transition to a high fiber diet, please note that fiber should be increased in the diet gradually. If fiber intake increases suddenly, abdominal pain, gas, and diarrhea may result. The nutritional guidelines we follow allow for five grams or more fiber per serving. Also, it is best to increase the fiber gradually. Increasing it too quickly can cause abdominal gas and diarrhea. So, add just a few grams at a time to allow the intestinal tract to adjust. While increasing your fiber intake, be sure to increase your water consumption. As a good rule of thumb, if you are not already drinking over 6 glasses of liquid a day, drink at least 2 more glasses of water a day when you increase your fiber intake.

As a precaution, you may want to avoid eating foods that contain seeds or nuts; such as popcorn, raisins, whole-kernel corn, and peanuts. A complete list of potential foods to avoid is available in this book as well.

Search the fiber content of common foods and ingredients:

Food TypePortionFiber
Grains, Cereals
100% Bran 1/2 Cup 12.2
All Bran 1/2 Cup 11.8
Bulgur wheat 1/2 Cup 3.5
Cheerios 3/4 Cup 0.7
Cornflakes 3/4 Cup 0.2
Cornmeal, degermed 1/2 Cup 0.5
Cornmeal, whole grain 2 Tbs 2.3
Farina 1/2 Cup 0.4
Oatmeal, cooked 1/2 Cup 1.5
Puffed wheat 1 1/2 Cup 1.4
Rice bran 1/2 Cup1.6
Rice Krispies 3/4 Cup0.04
Rolled wheat 1/2 Cup 2.6
Shredded wheat 1/2 Cup 2.2
Wheat germ, raw 1/2 Cup 0.5
Wheat germ, toasted 1/2 Cup 0.8
Wheaties 3/4 Cup 1.5
Whole grain wheat 1/2 Cup 1.6
Oat bran 1/2 Cup3.9
Wheat bran 1/2 Cup 5.6
Grains: Pasta & Rice, Breads
Egg Noodles 1/2 Cup 0.8
Macaroni 1/2 Cup 0.5
Rice, brown 1/2 Cup 2.1
Rice, white 1/2 Cup 0.8
Spaghetti 1/2 Cup 0.6
Whole wheat pasta 1/2 Cup4
Bagel, plain 1 whole 0.5
Bran muffin 1 whole 1.8
Cornmeal muffin 1 whole 1.4
Cracked wheat bread 1 slice 1.7
French bread 1 slice 0.5
Graham crackers 2 squares 2.8
Muffin, plain 1 whole 1.1
Raisin bread 1 slice 0.8
Rye bread, dark 1 slice 1.7
Rye bread, light 1 slice 1.1
Saltine crackers 6 squares 0.7
Taco shell 1 shell 0.7
White bread 1 slice 0.7
Whole wheat bread 1 slice 3.2
Whole wheat crackers 1 oz 1.4
Fruits & Juices
Apple, cooked 1/2 cup 2.4
Apple Juice 1/2 Cup 0.4
Apple, peeled 1 average 3.4
Applesauce 1/2 cup 2.3
Apricots, canned 3 halves1.4
Apricot nectar 1/2 Cup 0.4
Apricots, raw 2 medium 1.5
Avocado 1/4 cup 1.6
Banana 1 medium 3.6
Cantaloupe 1/2 Cup 0.8
Cherries, sweet, canned 1/2 cup 1.9
Cherries, sweet or sour, fresh 10 cherries 1.2
Cherries, sour, canned 1/2 cup 1.3
Cranberries, raw 1/2 cup 2
Cranberry sauce 1/4 cup 2
Currants, white, raw 1/2 cup 3.8
Currants, dried 1/4 cup 2.4
Dates, dry 2 medium1.6
Figs, canned 3 medium 2.6
Fig, dried 1 medium 3.7
Fig, fresh 1 medium 1.9
Fruit cocktail 1/2 cup 1.4
Grapes 1/2 cup 1.6
Grape juice 1/2 Cup 0.6
Grapefruit, canned 1/2 cup 1.5
Grapefruit, fresh 1/2 medium1.5
Grapefruit juice 1/2 Cup 0.5
Guava 1 medium 5.3
Kiwi fruit 1 medium 1.2
Lemons 1 medium 5.6
Mandarin Oranges 1/2 cup 1.6
Mango 1/2 cup 1.9
Nectarine, raw 1 small 1.7
Orange juice 1/2 Cup 0.5
Orange, raw 1 average 3.5
Papaya 1/3 medium1.2
Papaya nectar 1/2 Cup 0.8
Passion fruit, raw 1 Whole2.9
Peach nectar 1/2 Cup 0.2
Peaches, canned 2 halves 3.7
Peaches, raw 1 medium 2
Pear, canned 1/2 cup 2.5
Pear, fresh 1 medium 4.7
Pear nectar 1/2 Cup 0.8
Pineapple, canned 1/2 cup 1.2
Pineapple, fresh 1/2 cup 1.4
Pineapple juice 1/2 Cup 0.4
Plum, fresh 1 Whole2.6
Prunes, canned 1/3 cup 5.7
Prunes, dried 3 Whole4.1
Prune juice 1/2 cup1.5
Raisins, seedless 1/4 cup 2.8
Rhubarb, cooked, sweetened 1/2 cup 2.6
Tangerine juice 1/2 Cup 0.5
Tangerine, raw 1 small 1.7
Watermelon, diced 1 cup 2.1
Vegetables
Alfalfa sprouts 1/2 cup 0.5
Artichoke, whole, cooked 1/2 globe 6.3
Asparagus, cooked 1/2 cup 1.6
Asparagus, raw 1/2 cup 1
Beans, green, raw 1/2 cup 2.5
Bean sprouts, canned 1/2 cup 1.3
Bean sprouts, raw 1/2 cup 0.8
Beets, canned 1/2 cup 2.2
Black beans, cooked 1/2 cup 9.7
Broccoli, fresh cooked 1/2 cup 2.5
Broccoli, frozen cooked 1/2 cup 3
Broccoli, raw 1/2 cup 1.6
Brussels sprouts 1/2 cup 2.8
Butter beans 1/2 cup 4.4
Cabbage, cooked 1/2 cup 1.8
Carrots, fresh cooked 1/2 cup 2.6
Cabbage, raw 1/2 cup 2.2
Carrots, grated 1/2 cup 1.6
Cauliflower, frozen cooked 1/2 cup 2.3
Cauliflower, raw 1/2 cup 1
Celery, raw, chopped 1/2 cup 1.2
Cucumber, English, raw 1/2 cup 0.3
Eggplant, cooked 1/2 cup 3
Garbanzo beans, cooked 1/2 cup 4.8
Great northern beans, cooked 1/2 cup 6.2
Green beans, can, drained 1/2 cup 1.1
Green beans, frozen cooked 1/2 cup 1.9
Green beans, fresh cooked 1/2 cup 2.8
Green pepper, cooked 1/2 cup 1
Kidney beans, cooked 1/2 cup 9.7
Lentils, cooked 1/2 cup 3.5
Lettuce, shredded 3/4 cup 0.6
Lima beans, cooked 1/2 cup 4.4
Mixed vegetables, frozen 1/2 cup 2.5
Mushrooms, canned 1/2 cup 3
Mushrooms, sliced, raw 1/2 cup 0.9
Okra, cooked 1/2 cup 2.6
Onions, cooked 1/2 cup 1.4
Olives 10 large 1.7
Parsnips, cooked slices 1/2 cup 2.2
Parsnips, raw slices 1/2 cup 3.5
Peas, black-eyed, cooked 1/2 cup 3.6
Peas, black-eyed, dry cooked 1/2 cup 6.1
Peas, canned, drained 1/2 cup 6
Peas, edible pod, cooked 1/2 cup 3.2
Peas, edible pod, raw 1/2 cup 2.2
Peppers, green or red, sweet 1/2 cup 1
Pickle, dill 1 medium 0.7
Pinto beans, cooked 1/2 cup 10
Potato, baked, no skin 1 medium 3.9
Potato, baked with skin 1 medium 4.4
Potato, mashed 1/2 cup 1
Pumpkin, canned 1/2 cup 2.4
Radishes, red 5 medium 0.6
Rutabaga, cooked 1/2 cup 1.8
Sauerkraut, canned 1/2 cup 2.2
Soybeans 1/2 cup 1.4
Spinach, canned 1/2 cup 5.3
Spinach, chopped, raw 1/2 cup 0.8
Spinach, fresh cooked 1/2 cup 2.3
Spinach, frozen cooked 1/2 cup 5
Squash, winter, baked 1/2 cup 4.6
Squash, winter, boiled 1/2 cup 3.4
Summer squash, cooked 1/2 cup 1.4
Summer squash, raw 1/2 cup 1.2
Sweet potato, baked, peeled 1 medium 3
Sweet potato, bakes, mashed 1/2 cup 2.8
Sweet potato, canned 1/2 cup 3.1
Tomato juice, canned 1/2 cup 0.3
Tomatoes, canned 1/2 cup 2.5
Tomato, raw 1/2 cup 1.5
Turnip, cooked 1/2 cup 1.7
Turnip greens, raw 1/2 cup 1.1
Turnip greens, cooked 1/2 cup 2.8
Vegetable juice, canned 1/2 cup 0.4
Watercress, chopped 1/2 cup 0.6
Water chestnuts 1/2 cup 1.4
Yam, white, cooked cubes 1/2 cup 2.8
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