Download Dietary Fiber Content of Common Foods

Dietary Fiber Content of Common Foods
WHAT IS DIETARY FIBER?
Dietary fiber is found only in plant foods. Good sources of dietary fiber include whole grains,
vegetables, fruit, nuts and seeds. However, meat, fish, poultry, eggs, dairy products, fats, oils and
sugar contain no dietary fiber.
WHY SHOULD WE INCLUDE DIETARY FIBER IN OUR DIETS?
Dietary fiber increase stool bulk, softens stools, and stimulates the healthy movement of food
through the digestive tract. Consuming high fiber foods helps prevent and treat constipation. In
addition, dietary fiber can play an important role in the prevention or treatment of: obesity,
diabetes, cardiovascular disease, colon cancer, diverticular disease and irritable bowel syndrome.
HOW MUCH DIETARY FIBER SHOULD WE CONSUME EACH DAY?
25 - 30 grams/day for the healthy adult. The average American consumes between 6 grams/day well below the current recommendations.
CAN PROBLEMS ARISE FROM EATING TOO MUCH DIETARY FIBER?
Yes. Dietary fiber, if increased suddenly, can cause gas, diarrhea and bloating. It should be added
gradually, allowing time for your body to adjust to the extra fiber. For example, begin by
increasing your fiber intake to 10grams/day; allow a few days for adjustment, and then increase it
by 5 grams/day. Repeat this until you reach your goal of 25-30grams. As you add fiber to your
diet, it is very important to drink plenty of fluids, at least eight glasses of water each day.
Grain Products
Bread, White
Bread, Whole Wheat
Bread, Arrow Wheat Double Fiber
Rice, Brown
Spaghetti, Whole Wheat
Amount
1 slice
1 slice
1 slice
1 c.
1 c.
Fiber (g)
0
2
6
3
4
Calories
70
70
70
220
200
Breakfast Cereals
All-Bran TM
Fiber One TM
Frosted Mini Wheats TM
Granola TM
Kashi Go Lean Crunch TM
Oatmeal TM
Raisin Bran TM
Wheaties TM
Amount
½ c.
½ c.
½ c.
¼ c.
1 c.
1 c.
1 c.
1 c.
Fiber (g)
15
14
3
3-6
8
3
7
3
Calories
105
60
120
220
190
140
160
110
Bars
All Bran Fiber Bar TM
Fiber One Bar TM
Kellogg’s Fiber Plus Bar TM
Kashi Go Lean Bar TM
Amount
1
1
1
1
Fiber (g)
10
9
7
6
Calories
120
140
120
190
Crackers
All Bran Crackers TM
Saltines TM
Triscuits TM
Wheat Thins TM
Amount
18 crackers
8 crackers
7 crackers
16 crackers
Fiber (g)
5
0
4
2
Calories
130
100
140
140
Nuts and Seeds
Almonds
Cashews
Peanuts
Peanut butter
Popcorn with oil
Amount
1 oz (22 nuts)
1 oz (18 nuts)
1 oz
2 Tbsp
2 ½ c.
Fiber (g)
3
2
2
2
3
Calories
175
160
180
190
140
Fruit
Apple with skin
Banana
Cantelope
Grapes
Peach (with skin)
Pear (with skin)
Strawberries
Amount
1 medium
1 medium
1 c.
1 c.
1 medium
1 medium
1 c.
Vegetables
Broccoli (raw)
Carrot (raw)
Celery (raw)
Corn
Green Beans
Lettuce
Potato with skin
Spinach (cooked)
Tomato
Amount
½ c.
1 medium
1 stalk
½ c.
½ c.
1 c.
1 large
½ c.
1 medium
Fiber (g)
1
2
1
2
2
0
8
2
2
Calories
12
31
6
70
23
10
310
20
25
Legumes
Baked Beans
Black Beans
Lentils
Lima Beans
Amount (cup)
1
1
1
1
Fiber (g)
6-10
7
8
13
Calories
250
230
220
220
Fiber (g)
3
2
1
1
4
2
4
Calories
80
100
60
115
40
100
50
EXAMPLE OF A HIGH FIBER MEAL PLAN
Breakfast
Lunch
Dinner
Snacks
1 cup Kashi Go Lean, 1 cup milk, 1 cup strawberries
2 slice whole wheat bread, 2 oz turkey w/ sprouts and tomato, 1 apple, 1 cup
yogurt with fruit, celery sticks with peanut butter
1 chicken breast, 1 cup brown rice, ½ cup broccoli, 1 whole wheat roll
3 cups popcorn, fiber one bar, fruit, fig newtons