A high-fiber diet along with adequate fluid is very important and often overlooked. Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 45 grams of fiber a day, while men go for 55 to 75+ grams a day.
Fruits Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0
Grains, cereal & pasta Total fiber (grams)*
Raw wheat bran (rye, oat) 2 Tablespoons 19.5
Psyllium 2 Tablespoons 19.4
ALL Bran Cereal 3/4 cup 9.8
Spaghetti, whole-wheat, cooked 1 cup 6.3
Psyllium 2 Tablespoons 19.4
ALL Bran Cereal 3/4 cup 9.8
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes Cereal 3/4 cup 5.3
Oatmeal cooked 1 cup 4.0
Popcorn 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.4
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts and seeds Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, cooked 1/2 cup 5.2
Sunflower seed raw 1/4 cup 3.9
Almonds raw 1 oz (20 nuts) 3.5
Pistachio nuts raw 1 oz (49 nuts) 2.9
Pecans 1 ounce (15 halves) 2.7
Vegetables Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Green peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet potato with skin 1 small 4.3
Sweet potato with skin 1 small 4.3
Brussels sprouts, cooked 1 cup 4.1
Sweet corn, cooked 1 cup 4.0
Potato with skin, baked 1 small 2.0
Carrot, raw 1 medium 1.7
*Fiber content can vary between brands.
Please note, my Comment:
The
Mayo Clinic only recommends 21 to 25 grams of fiber a day for women and 30 to
38 grams a day for men. I say women should try to eat at least 45 grams of fiber a day, while men go for 55 to 75+ grams a day.
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