The recommended daily amount of fiber is 25 grams per day.  Fiber is like nature’s “garbage truck” travelling through the body picking up all the garbage along the way.  Toxins, heavy metals and fats bind to fibre and get transported out of the body through the stool.  It is absolutely essential to consume enough fibre every day.  Here are some examples of foods with their corresponding amount of fiber.  This should provide you will some ideas of how to get your recommended amount.

Grains

• All Bran: 1/3 cup = 9g
• Bran Flakes: ¾ cup = 4.5g
• Brown Rice cooked: 1 cup = 3g
• Ground Flaxseed: 2 Tbsp = 4g
• Oatmeal cooked: 1 cup = 4g
• Multigrain Pasta: 1 cup = 6g
• Corn cooked: 1 cup = 5g
• Whole Wheat Bread: 1 Slice = 2g
• Triscuit Crackers: 8 crackers = 4g

Beans, Nuts & Seeds

• Almonds: ¼ cup = 4g
• Baked Beans: ½ cup = 5g
• Chick Peas: ½ cup = 5.5g
• Kidney Beans: ½ cup = 8g
• Lentils: ½ cup = 8g
• Peanut Butter: 2 Tbsp = 2g
• Sunflower Seeds: ½ cup = 7.5g
• Pumpkin Seeds: ½ cup =  2.5g

Vegetables

• Green Beans cooked: 1 cup = 4g
• Peas cooked: 1 cup = 9g
• Broccoli cooked: 1 cup = 5g
• Baby Carrots: 10 medium = 2g
• Cauliflower cooked: 1 cup = 5g
• Sweet Potato cooked: 1 cup = 6g
• Spinach cooked: ½ cup = 2g

Fruits

• Apple: 1 medium = 4g
• Banana: 1 medium = 3g
• Raspberries: ½ cup = 4g
• Pear: 1 medium = 4g
• Orange: 1 medium = 3g
• Mango: 1 cup = 3g
• Papaya: 1 cup = 3g
• Grapes: 1 cup = 2g

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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*NOTE: This opinion expressed here is that of the author based on her research and personal experience. It is not intended to replace your own personal research or the opinion of your physician. You should always check with your physician and/or pharmacist before changing your diet, starting an exercise programs or taking any supplements. Please be aware that some foods and natural supplements may interact with prescription medication.