FOOD, FACTS and FADS

Exploring the sense and nonsense of food and health

Dietary Fiber: How Much Do We Need?

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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

 

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