The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to
a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.
An ideal amount of fiber can be obtained daily from the following
foods:
Six servings of whole grain breads and
cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup
high-fiber cold cereal)
Four to nine servings of fresh fruits and
vegetables (one serving = one piece of fruit,
1 cup raw vegetables, or 1/2 cup cooked vegetables)
One serving of dried beans (one serving =
1/2 cup)
Dietary fiber in selected foods
The following lists the dietary fiber in selected foods. Vegetables, fruits, breads,
crackers, cereals, and nuts are listed separately.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
