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FIBER THIN
How much dietary fiber should you consume each day?
About 20 - 30 grams.
Dietary fiber will also help a dieter shed pounds, creating a feeling of fullness which leaves the dieter satisfied for hours to come.
Fiber is an excellent tool in keeping hunger under control, as well as keeping the digestive system up and moving. Or - should that be down and moving?
The following chart details some spiffy sources for daily dietary fiber.
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GREAT SOURCES FOR DIETARY FIBER |
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Food |
Serving Size |
Fiber Grams |
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Spinach |
1/2 Cup Boiled |
2 |
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Boston Brown Bread |
1 Slice |
2.1 |
|
Carrot |
1 Average Raw |
2.3 |
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Kiwi Fruit |
1 Medium |
2.6 |
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Acorn Squash |
1/2 Cup Baked |
2.9 |
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Corn on the Cob |
1 Small Roasted Ear |
2.9 |
|
Whole Wheat Bread |
1 Slice |
3 |
|
Apple With Skin |
1 Medium |
3 |
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Orange |
1 Medium |
3.1 |
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Pistachio Nuts |
1 Ounce, Hulled |
3.1 |
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Sweet Potato |
1 Small, Baked |
3.4 |
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Brussel Sprouts |
1/2 Cup, Boiled |
3.4 |
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Chestnuts |
1 Ounce, Hulled |
3.7 |
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Pumpkin Seeds |
1 Ounce, Hulled |
3.9 |
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Strawberries |
1 Cup, Fresh |
3.9 |
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Raisins |
1/2 Cup |
3.9 |
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Oatmeal |
1 Cup |
4 |
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Pine Nuts |
1 Ounce, Dried |
4.1 |
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Bulgar Wheat |
1/2 Cup, Cooked |
4.1 |
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Artichoke Hearts |
1/2 Cup, Boiled |
4.4 |
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Coconut |
1 Ounce, Flaked |
4.7 |
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Navy Beans |
1/2 Cup, Cooked |
4.9 |
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Guava |
1 Fresh |
4.9 |
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Dried Apples |
10 Dried Rings |
5.6 |
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Baby Lima Beans |
1/2 Cup Cooked |
6.6 |
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Refried Beans |
1/2 Cup, Canned |
6.7 |
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Blackberries |
1 Cup, Fresh |
7.2 |
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Cowpeas |
1/2 Cup Cooked |
8.3 |
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100% Bran |
1/2 Cup |
8.4 |
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Kellogg's All-Bran Buds |
1/3 Cup |
13 |
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Baked Beans |
1/2 Cup, Cooked |
10 |
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Prunes |
1 Cup |
11 |
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Dried Figs |
3 Medium, Dried |
10 |
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Pears |
5 Dried Halves |
11.5 |
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Pearled Barley |
1/2 Cup |
12.3 |
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Article Copyrighted & Fiber Chart Created by Sky At Dawn Publishing |
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