American Diet in Regards to FIber Content

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Fiber in the Diet

 

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 organic whole grain breads and cereals (one serving = one slice

of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup organic 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 lightly 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,

bread, crackers, cereals, and nuts are listed separately.

 

Selected foods Amount Dietary Fiber (grams)

 

Milk and milk products 0

Meats 0

Eggs 0

Beans, baked 1/2 cup 11.0

Organic Chili with beans 1/2 cup 8.6

Fats, mayonnaise, margarine, dressings, etc. 0

Popcorn 1 cup 0.4

 

Dietary fiber in vegetables

Vegetable Amount Dietary Fiber (grams)

 

Asparagus 4 medium spears 0.9

Avocado 1/2 2.2

Beets, boiled 1/2 cup 2.1

Broccoli 1/2 cup 3.2

Brussels sprouts 1/2 cup 2.3

Carrots, boiled 1/2 cup 2.3

Carrots, raw 1 2.3

Celery, raw 1 stalk 0.7

Eggplant, peeled and cooked 1/2 cup 2.5

Lettuce 6 medium leaves 0.7

Mushrooms, raw 1/2 cup 0.7

Peas, boiled 1/2 cup 4.2

Potato, baked with skin 1 medium 3.0

Potato, boiled and peeled 1 medium 2.7

Potato, French-fried 10 pieces 1.6

Potato, mashed, with milk 1/2 cup 0.9

Spinach, cooked 1/2 cup 5.7

Sweet potato, cooked 1.5 - 2 inches 3.5

Tomato, raw 1 medium 2.0

Tomato juice 1/2 cup 0

Tomato sauce 1/2 cup 2.6

 

Dietary fiber in fruits

Fruits Amount Dietary Fiber (grams)

 

Organic Apple, with peel 1 medium 3.3

Apple juice 0

Apple sauce 1/2 cup 2.6

Apricots 2 medium 1.6

Banana 1/2 medium 1.6

Cantaloupe 1/4 1.6

Dates, dried 5 3.1

Fig, dried 1 medium 2.4

Grapefruit, fresh 1/2 0.6

Grapes, seedless 12 0.3

Nectarine 1 medium 3.0

Orange 1 small 2.4

Peach, fresh 1 medium 1.4

Pear, fresh 1 medium 2.6

Pineapple, fresh 1/2 cup 0.9

Prunes, uncooked 2 medium 2.0

Raisins 2 tablespoons 1.2

Raspberries 1/2 cup 4.6

Strawberries 1/2 cup 1.7

 

Dietary fiber in breads and crackers

Bread / Cracker Amount Dietary Fiber (grams)

 

Cracked wheat bread 1 slice 2.1

Hot dog bun 1 1.2

Hamburger bun 1 1.2

Pumpernickel bread 1 slice 1.2

Raisin bread 1 slice 0.4

Rye bread 1 slice 1.2

White bread 1 slice 0.8

Whole wheat bread 1 slice 2.1

Rye crackers 3 (3 1/2 inch) 2.3

Saltine crackers 4 squares 0

 

Dietary fiber in nuts

Nut Amount Dietary Fiber (grams)

 

Peanut butter 2 tablespoons 2.4

Spanish peanuts (10) 0.7

Walnuts, chopped 1/4 cup 1.6

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www.healthnotes.com

 

The information presented in Foodnotes is for informational purposes only and

was created by a team of U.S. 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.

 

 

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_________________

JoAnn Guest

mrsjoguest

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest

 

 

 

 

 

 

 

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