Fiber Foods

Fiber Foods

For a number of years, the term “fiber” has been the watchword for many healthy eating campaigns. It used to be called “roughage,” but that term has mostly gone out of style. Whatever you call it, fiber is a very necessary part of any healthy eating lifestyle.

Adults generally need about 25-30 grams of fiber each day. Children need less, depending on age. A rule of thumb for determining the amount of fiber a child needs is “age-plus-five,” meaning add five to the child’s age to determine the amount of fiber they need. (i.e. an eight-year-old would need about 13 grams of fiber [8+5] each day.)

To find fiber foods, check the Label

You will need to check the labels of the foods you buy to see how much fiber there is in a serving, and then be aware of how many servings you eat. However, if you eat a lot of fresh, whole foods, you will probably get enough fiber without doing the math.

Here is a list of food servings that have about 3 grams of fiber. If you make 8 or 9 choices from this list each day, you will be assured of getting enough fiber in your diet. This means that if you eat three meals a day, you will need about three selections for each meal. If you add a couple of snacks you will only need 2-3 selections plus 1-2 with each snack.

Click here for a printable copy of this Fiber Foods list.

Fiber Foods with 3 grams per Serving

Fruits with about 3 grams of fiber

One medium apple with the peel

One quarter of a fresh avocado (no peel)

One fresh, whole banana (no peel)

3/4 cup fresh blueberries

1/4 cup cantaloupe

3/4 cup sweet cherries

1/2 cup raw chopped cranberries

3/4 grapefruit (no peel)

1-1/2 cups grapes

1 medium orange(no peel)

1/2 fresh pear

1-1/2 cups raw pineapple(no peel)

6 dried prunes

1/4 cup raisins

1/2 cup fresh raspberries

1-1/2 cups fresh strawberries

Vegetables and Legumes with about 3 grams of fiber

1/2 artichoke(boiled)

1/3-cup artichoke hearts(boiled)

3/4 cup asparagus

3/4 cup green beans

1/4 cup cooked kidney beans, black beans or navy beans

3/4 cups beets (boiled, sliced)

1-1/2 cups raw broccoli

1/2 cup broccoli (boiled, chopped)

3/4 cup Brussels sprouts (cooked)

3/4 cup cabbage (raw, shredded)

1/4 cup carrots (raw or cooked)

3/4 cup cooked cauliflower

3/4 cup diced celery

3/4 cup corn

1/4 cup cooked lentils

1-1/2 cups Romaine lettuce

3 cups iceberg lettuce

3/4 cups mushrooms(cooked)1/4 cup onions (raw)

1/2 cup green peas (cooked)

1 baked medium baked potato with skin (3 without skin)

1/3-cup sauerkraut

1/2 cup winter squash (baked)

1/2 cup sweet potato (baked, peeled)

1 large ripe tomato

15 cherry tomatoes

3/4 cups turnips(cooked)

Grains with about 3 grams of fiber

br>1 slice whole-wheat bread

1/2 whole-grain bagel

1 whole-wheat English muffin

1/2 cup cooked barley

1/3 cup cooked bulgur

3/4 cups cooked brown rice

1/3 cup dry cornmeal

2 T. dark rye flour

3 T. wheat germ

1/4 cup whole-wheat flour

3/4 cup cooked oatmeal

1/2 cup cooked whole wheat or tri-color pasta

3 cups air-popped popcorn

Nuts and seeds with about 3 grams of fiber

3 T. almonds

1/4 cup Brazil nuts

3/4 cups cashew

1 T. flax seed

2 T. hazelnuts (filberts)

1/4 cup Macadamia nuts

1/4 cup peanuts

1/4 cup pecans

1/4 cup pistachios

6 T. pumpkin seeds

3 T. sesame seeds

1/4 cup sunflower seeds

6 T. walnuts

Click here to go from Fiber Foods page to Good Carbs page.