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Fiber May Cut Heart Risk for Diabetes Patients

Food Sources of Fiber

Want to increase your fiber intake through food? Here is some information on the total dietary fiber content for several plant-based foods:

  • One large apple with skin: 3.7 grams
  • One banana: 2.8 grams
  • Five prunes: 3 grams
  • One pear: 4 grams
  • Canned kidney beans (half cup): 4.5 grams
  • Cooked lentils (half cup): 7.8 grams
  • Iceberg lettuce (one cup, shredded): 0.8 grams
  • Raw broccoli (half cup): 1.3 grams
  • Whole-wheat bread (one slice): 1.9 grams
  • White bread (one slice): 0.6 grams
  • Raisin bran (one cup): 7.5 grams
  • Wheat bran flakes (three quarters of a cup): 4.6 grams
  • Brown rice (one cup, cooked): 3.5 grams
  • Mixed nuts (one ounce, dry roasted): 2.6 grams

The ADA published those values in the July 2002 issue of the Journal of the American Dietetic Association. The federal government's new "My Pyramid" guidelines also emphasize fiber-rich fruits, vegetables, and whole grains.

Fiber in the Real-World

How might those numbers translate into daily life?

Let's say you had raisin bran and a banana at breakfast, an ounce of nuts and an apple as snacks, a sandwich with two slices of whole-wheat bread at lunch, and a dinner salad with iceberg lettuce, raw broccoli, and kidney beans. That would give you 27 grams of fiber for the day.

Add some veggies to the sandwich (lettuce and tomato count) and choose a healthy entrée at dinner, and your fiber intake is even higher, without any supplements.

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WebMD Health News

Reviewed by John A. Seibel, MD on August 27, 2009

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