Due to the recent attention to the ketogenic diet and other low carbohydrate diets, the issue of getting enough fiber has been questioned.
Just where is the fiber found? For example, eating a bowl of Raisin Bran with a half-cup of strawberries for breakfast, a sandwich on whole-wheat bread with lettuce, tomatoes and an apple for lunch, eggplant Parmesan for dinner and popcorn for a snack will provide about 26 grams of fiber.
The following table will help to see just where the fiber lies.
|Food/serving||High Fiber||Medium Fiber||Low Fiber|
|Fiber per serv.||4-5 g||2-3 g||0.5-1g|
|Bread (1 slice)||–||Whole wheat, rye||White bread, bagel (1/2), tortilla (1/2), English muffin (1/2), graham crackers (2)|
|Cereals (1/2 c)||All Bran, Bran Buds, 100% Bran Flakes||40% Bran, Shredded Wheast||Cheerios, Rice Krispies|
|Rice and Pasta (1/2 c)||–||Whole-wheat pasta, brown rice||Macaroni, pasta, white rice|
|Fruits (1 med or 1/2 cup||Berries, prunes||Apple, apricot, banana, orange, raisins||Melon, canned fruit, juice|
|Vegetables (1/2 c)||Peas, broccoli, spinach||Green beans, carrots, eggplant, cabbage, potatoes with skin, corn||Asparagus, cauliflower, lettuce, tomatoes, zuchhini, peppers, potatoes (no skin), onions|
|Beans (1/2 c)||Pinto beans, red kidney beans, black-eyed peas, chickpeas, black beans||–||–|