" The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption."
Fiber is important to health. It protects us from cancer (especially colon cancer), bowel disease including constipation and diverticulosis, heart disease. Dietary fiber helps to fill you up and keeps you satisfied longer. It may also help to reduce blood sugar levels in people with diabetes.
We depend on plants for our fiber intake. Fruits and vegetables are a good source of fiber, especially if you eat them fresh with the skin on. Here is a list of High Fiber foods. Count yourself and see if you are getting enough fiber?
Food | Amount | Fiber (gm) |
| Fruits |
| Apple | 1 medium | 4 |
| Banana | 1 medium | 3.92 |
| Black Berries, fresh | 1 cup | 4.18 |
| Figs | 1 Medium | 2 |
| Orange | 1 Medium | 3.40 |
| Peach | 1 Medium | 2 |
| Pear | 1 Medium | 5 |
| Plum | 1 Medium | 1 |
| Strawberries | 1 Cup | 3.98 |
| Grapes White or Red | 20 | 1 |
| Cherries | 10 | 1.2 |
| Dates Pitted | 2 | 1.2 |
| Pineapple | ½ cup | 0.8 |
| Watermelon | 1 thick slice | 2.8 |
| Vegetables |
| Spinach (raw) | 1 cup | 3.5 |
| Mushrooms | 5 small | 1.4 |
| Okra | ½ cup | 1.6 |
| Onion | 1 tbsp | 0.2 |
| Green Onion (Scallions) | ¼ cup | 0.8 |
| Avocado | ½ Avg Size | 2.8 |
| Potato | 1 Medium | 4 - 5 |
| Beets cooked | 1 cup | 2.85 |
| Carrot | 1 medium | 2 |
| Tomato | 1 Medium | 1 |
| Broccoli | ½ cup | 4 |
| Cabbage | ½ cup | 1.5 |
| Chickpeas | 1 cup | 12 |
| Cucumber | 10 thin Slices | 0.7 |
| Peas Frozen | ½ cup | 9.1 |
| Peas Cooked | 1 cup | 12 |
| Green Pepper | 2 tbsp | 0.3 |
| Red Chili, fresh | 1 tbsp | 1.2 |
| Coconut, Dried | 1 tbsp | 3.4 |
| Corn | 1 medium | 5.0 |
| Dry Fruits and Nuts |
|
|
| Dates | ½ cup | 7.1 |
| Almonds | 1 oz | 4.22 |
| Chestnut, roasted | 2 large | 1.9 |
| Peanuts | 1 oz | 2.3 |
| Raisins | 1.5 OZ Box | 1.6 |
| Pistachio nuts | 1 oz | 3.1 |
| Walnuts | 1 oz | 3.08 |
| Cashews | 1 oz | 1 |
| Beans / seeds |
|
|
| Garbanzo beans, cooked | 1 cup | 5.8 |
| Black beans, cooked | 1 cup | 14.92 |
| Red Lentils, Cooked | 1 cup | 15.64 |
| Kidney beans, cooked | 1 cup | 13.33 |
| Lima beans, cooked | 1 cup | 13.16 |
| Soybeans cooked | 1 cup | 7.62 |
| Pumpkin seeds | 1/4 cup | 4.12 |
| Sunflower seeds | 1/4 cup | 3 |
| Cereals/ Bread/ Grains |
|
|
| Bran Cereals | 1 cup | 19.94 |
| Bread, whole wheat | 1 slice | 2 |
| Oats, rolled dry | 1 cup | 12 |
| Pasta, whole wheat | 1 cup | 6.34 |
| Rice, Dry brown | 1 cup | 7.98 |
04:13
Astral
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