Printable food list · 2 pages
High-Fiber Food List
Most adults eat about half the fiber that is recommended. This list shows the grams in everyday servings, from highest to lowest, so you can see where it comes from.
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Prices in US dollars. Your card converts them to your currency, and local tax (VAT or GST) is added at checkout where it applies.
- Grams of fiber per serving, from highest to lowest
- Easy ways to add fiber and simple swaps
- Sources on the page
Save on the set
Get all 5 food lists for $9.99
They cost $19.95 bought one at a time. Or add a plan: The Menopause Meal Plan has 4 weeks of menus and grocery lists.
What’s inside
What is on the two pages
Eat often
Beans, lentils, raspberries, pears, avocado, chia and whole-wheat pasta.
Eat sometimes
Oatmeal, peas, sweet potato, brown rice, nuts and popcorn.
Low in fiber
Refined foods to limit, and what to swap them for.
Your daily target
The Mayo Clinic ranges for women and men, and how to raise fiber slowly.
Who it’s for
This is for you if…
- You want to eat more fiber and need to see where it comes from
- You like numbers per serving
- You want something to hang in the kitchen
Probably not for you if…
- You have a bowel condition or advice to limit fiber. Ask your doctor first.
- You want recipes. Our articles have free high-fiber meal ideas.
Try it for 14 days, risk-free
If it isn’t right for you, email us within 14 days and we’ll refund every cent. No forms, no questions.
Questions
How fast should I add fiber?
Slowly, over a few weeks, with more water. Adding it all at once can cause bloating.
Which paper sizes are included?
Both. Your download contains the same list for US Letter and A4, so it prints correctly wherever you are.
Can I print it?
Yes. Print it at home or on your phone's print option, or keep the PDF on your phone or tablet. It is for your own use.
Can I use it alongside HRT or other medication?
The plans use ordinary food and moderate exercise, and they don’t replace or change any treatment. If you take medication, especially for diabetes, blood pressure, blood thinning or your kidneys, check with your doctor first, because changes to diet and exercise can affect how some medicines work.
How do I get it after I pay?
You’ll get a download link on the confirmation page and by email straight away. The PDF works on phones, tablets and computers, and prints on US Letter or A4.
What if it isn’t right for me?
Email contact@nourishandstrong.com within 14 days of buying and we’ll refund you in full. No forms, no questions.
What currency are the prices in?
US dollars. Your bank or card converts the price to your own currency at checkout, and local sales tax, VAT or GST is added where your country requires it. The PDF works anywhere in the world.
This guide is for general wellbeing and is not medical advice. Talk to your doctor first if you have a health condition, take medication or are new to exercise.
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