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
