Food

Fiber – Foods

Recommendation:

  • 38 grams per day for men
  • 25 grams per day for women
  • 14 grams per 1,000 Kcal for elderly and children

Food                                  Serving                             Calories                          Grams of Fiber

Broccoli                                ½ cup                                    10                                           2.2 gms

Carrots                                 ½ cup                                    25                                           2.3 gms

Cauliflower                         ½ cup                                    15                                           1.1 gms

Fiber One cereal               ½ cup                                     60                                           12 gms

100% Bran cereal              ½ cup                                    75                                           8.5 gms

Navy beans                        ½ cup                                     110                                           6 gms

Kidney beans                     ½ cup                                    110                                         7.3 gms

Apple                                    1 medium                             30                                           3.5 gms

Banana                                 1 medium                             105                                         2.4 gms

Blueberries                         ½ cup                                   40                                           2.0 gms

Brown rice                          ¼ cup                                   170                                            3  gms

Almonds                              1 oz, 23 nuts                       66                                           3.5 gms

Pecans                                  1 oz, 19 halves                    85                                           2.7 gms

Chia seeds                          2tbls                                      139                                           10 gms

Hemp seed                         1 tbls                                     40                                             2 gms

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