| |
 Shop products for Fiber Content 
The current American diet averages only about 10 grams of dietary fibre, 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 fibre 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-fibre 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 fibre in selected foodsThe following lists the dietary fibre in selected foods. Vegetables, fruits, breads,
crackers, cereals, and nuts are listed separately. Dietary fibre in vegetables
| Vegetable |
Amount |
Dietary Fibre (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 fibre in fruitsDietary fibre in breads and crackers
| Bread / Cracker |
Amount |
Dietary Fibre (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 fibre in packaged cereals
| Cereal |
Amount |
Dietary Fibre (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 fibre in nuts
| Nuts |
Amount |
Dietary Fibre (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 |
|
|
