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Fiber

Food
Amount

Total Fiber
(Grams)

100% Bran Cereal
1/2 cup

10

Peas (cooked)
1/2 cup

5.2

Kidney Beans
1/2 cup

4.5

White Beans
1/2 cup

4.2

Apple with Skin
1 medium

3.9

Whole Wheat Bread
2 slices

3.9

Potato
1 small

3.8

Popcorn
3 cups popped

2.8

Broccoli
1/2 cup

2.6

Pear
1 medium

2.5

Tangerine
1 medium

1.6

High fiber diet can help prevent constipation, and may decrease risk of colon diseases, including colon cancer. Fiber may also help protect agains diabetes, heart disease, and high blood pressure.

How many grams of Fiber should you eat?

Currently, there is no official recomended daily allowance (RDA) for dietary fiber. However, nutritionists suggest 25 to 30 grams of fiber each day. Try to eat a variety of foods that contain fiber. Read food labels to learn how much fiber a specific food has.

Tips for Eating Fiber

  • Eat a variety of foods
  • Do not completely rely on fiber supplements
  • Limit your intake of processed foods
  • Increase your fiber intake gradually
  • Try to consume 25 to 35 grams of fiber every day

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