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Get the Facts on Fiber

Find out all the good things fiber can do for you

The 5 Quickest Ways To 25 Grams Of Fiber

Now that we all agree fiber benefits the body, how do we get more into our daily diets? Here are some painless ways to work in that fiber:

1. Get Those Whole Grains

  • 2 slices of whole wheat bread = 4 grams of fiber.
  • 1 cup of cooked brown rice = 4 grams of fiber.
  • 1/4 cup of whole-wheat flour, used in baking = 3 grams of fiber.
  • The next best thing to whole-wheat bread is fiber-enriched white bread (such as School Bus or Iron Kids). 2 slices = 3 grams of fiber.
  • 7 Reduced-Fat Triscuit crackers = 3 grams.

2. Choose High-Fiber Breakfast Cereals

  • 1 cup of Raisin Bran = 7.5 grams of fiber.
  • 1 cup of Quaker Squares Baked in Cinnamon = 5 grams.
  • 1 cup of Frosted Shredded Wheat Spoonsize = 5 grams.
  • 3/4 cup of cooked oatmeal = 3 grams of fiber.
  • 1 cup of cooked Cream of Wheat = 3 grams of fiber.
  • 1 cup of Multigrain Cheerios = 3 grams of fiber.
  • 1 cup of Wheaties = 3 grams of fiber.

3. Eat Beans a Few Times a Week

  • 1 cup of canned minestrone soup = about 5 grams.
  • 1/2 cup of vegetarian or fat-free refried beans, used to make easy microwave nachos = about 6 grams of fiber.
  • 1/4 cup of kidney beans, added to green salads = 3 grams of fiber.
  • A bean burrito at Taco Bell (or made at home) = 8 grams.

4. Work in Fruits Whenever You Can

Try to get several servings every day. Add fruit to your morning meal, enjoy it as a snack, and garnish your dinner plate with it. You can even have fruit with -- or instead of -- dessert!

  • 1 apple = 3.7 grams of fiber.
  • 1 banana = 2.8 grams of fiber.
  • 1 pear = 4 grams of fiber.
  • 1 cup of strawberries = 3.8 grams of fiber.

5. Work in Veggies Whenever You Can

Again, aim for several servings every day. Include a vegetable with lunch, have raw vegetables as an afternoon snack or pre-dinner appetizer, and enjoy a big helping with dinner. And make a point of having vegetarian entrees several times a week.

  • 1 cup of carrot slices, cooked = 5 grams of fiber.
  • 1 cup of cooked broccoli = 4.5 grams of fiber.
  • 1 cup of raw carrots = 4 grams of fiber.
  • 1 sweet potato = 4 grams of fiber.
  • 1 cup of cauliflower, cooked = 3 grams of fiber.
  • 2 cups of raw spinach leaves = 3 grams of fiber.

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Reviewed on October 10, 2003

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