The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to
a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.
An ideal amount of fiber can be obtained daily from the following
foods:
- Six servings of whole grain breads and
cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup
high-fiber cold cereal)
- Four to nine servings of fresh fruits and
vegetables (one serving = one piece of fruit,
1 cup raw vegetables, or 1/2 cup cooked vegetables)
- One serving of dried beans (one serving =
1/2 cup)
Dietary fiber in selected foods
The following lists the dietary fiber in selected foods. Vegetables, fruits, breads,
crackers, cereals, and nuts are listed separately. Dietary fiber in vegetables
| Vegetable |
Amount |
Dietary Fiber (grams) |
| Asparagus |
4 medium spears |
0.9 |
| Avocado |
1/2 |
2.2 |
| Beets, boiled |
1/2 cup |
2.1 |
| Broccoli |
1/2 cup |
3.2 |
| Brussels sprouts |
1/2 cup |
2.3 |
| Carrots, boiled |
1/2 cup |
2.3 |
| Carrots, raw |
1 |
2.3 |
| Celery, raw |
1 stalk |
0.7 |
| Corn, off the cob |
1/3 cup |
3.1 |
| Corn, on the cob |
1 ear |
5.9 |
| Eggplant, peeled and cooked |
1/2 cup |
2.5 |
| Lettuce |
6 medium leaves |
0.7 |
| Mushrooms, raw |
1/2 cup |
0.7 |
| Peas, boiled |
1/2 cup |
4.2 |
| Potato, baked with skin |
1 medium |
3.0 |
| Potato, boiled and peeled |
1 medium |
2.7 |
| Potato, French-fried |
10 pieces |
1.6 |
| Potato, mashed, with milk |
1/2 cup |
0.9 |
| Spinach, cooked |
1/2 cup |
5.7 |
| Sweet potato, cooked |
1.5 - 2 inches |
3.5 |
| Tomato, raw |
1 medium |
2.0 |
| Tomato juice |
1/2 cup |
0 |
| Tomato sauce |
1/2 cup |
2.6 |
Dietary fiber in fruitsDietary fiber in breads and crackers
| Bread / Cracker |
Amount |
Dietary Fiber (grams) |
| Cracked wheat bread |
1 slice |
2.1 |
| Hot dog bun |
1 |
1.2 |
| Hamburger bun |
1 |
1.2 |
| Pumpernickel bread |
1 slice |
1.2 |
| Raisin bread |
1 slice |
0.4 |
| Rye bread |
1 slice |
1.2 |
| White bread |
1 slice |
0.8 |
| Whole wheat bread |
1 slice |
2.1 |
| Rye crackers |
3 (3 1/2 inch) |
2.3 |
| Saltine crackers |
4 squares |
0 |
Dietary fiber in packaged cereals
| Cereal |
Amount |
Dietary Fiber (grams) |
| All-Bran |
1/3 cup |
9.0 |
| Bran Buds |
1/3 cup |
8.0 |
| Crackling Bran |
1/3 cup |
4.0 |
| Raisin Bran |
1/3 cup |
4.0 |
Dietary fiber in nuts
| Nuts |
Amount |
Dietary Fiber (grams) |
| Peanut butter |
2 tablespoons |
2.4 |
| Peanuts, roasted |
1/4 cup |
2.9 |
| Spanish peanuts |
10 |
0.7 |
| Walnuts, chopped |
1/4 cup |
1.6 |
|
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Copyright © 2008 Truestar Health & Healthnotes, Inc. All rights reserved.
www.truestarhealth.com
The information presented in Truestar Healthnotes is for informational
purposes only. It is based on scientific studies (human, animal, or in vitro),
clinical experience, or traditional usage as cited in each article. The results reported may
not necessarily occur in all individuals. For many of the conditions discussed, treatment with
prescription or over-the-counter medication is also available. Consult your doctor,
practitioner, and/or pharmacist for any health problem and before using any supplements or
before making any changes in prescribed medications. Information expires September 2009.
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