Adding Fiber To Your Diet
The key to adding fiber while preventing gas or cramps sometimes associated with increased fiber intake, is eating fiber consistently, adding it slowly, and drinking plenty of fluids. If you eat a low fiber diet and suddenly at a party scarf down a large bowl of baked beans, you may suffer negative side effects. To prevent this, Leslie Bonci, author of “The American Dietetic Association Guide to Better Digestion,” recommends adding fiber by just five gram increments each week until you get to the recommended daily intake of 25 grams for women and 38 grams for men. Then, it’s important that you consistently eat regular amounts of fiber throughout each day.
Fiber content of selected foods:
Grains
Whole grains and are the largest source of fiber in your diet.
Grains Grams fiber
whole wheat bread, 1 slice (1 oz) 1.4
whole wheat spaghetti, 1/2 cup cooked 2
Bulghur, ½ cup cooked 4
Brown Rice, ½ cup cooked 2
Wasa Sourdough Rye Crispbread, 2 slices 4
air popped popcorn, 1 cup 1.0
Oats, ½ cup dry 4
Swiss Muesli, ½ cup 4
Post Great Grains Cereral, ½ cup 4
Kashi Good Friends Cereal, ½ cup 6
Fruits
Fruits contain about 2 grams per 4 ounce serving, but they vary.
Fruits Grams fiber
apple 3.5
apricot 1.8
banana 2.4
blueberries, 1/2cup 2.05
cantaloupe, 1/4 melon 1.0
cherries, 10 1.2
grapefruit, 1/2 1.6
grapes, 10 0.3
grapes, 1 lb. 2.7
mango 3.7
orange 2.6
peach 1.9
pineapple, 1/2 cup 1.1
strawberries, 1 cup 3.0
kiwifruit 2.6
Vegetables
Vegetables contain 1 - 2 grams per serving, or 1/2 cup cooked or 1 cup raw.
Vegetables, 1/2 cup cooked Grams fiber
asparagus 1.0
beans, green 1.6
beets 2.0
broccoli 2.2
Brussels sprouts 2.3
Cabbage 1.4
carrots 2.3
cauliflower 1.13
cucumbers, sliced 1 cup 0.8
eggplant 1.2
greens 2.0
mushrooms 2
onions 1.5
zucchini squash 1.3
pepper 1.0
tomato 1.0
Starchy Vegetables, 1/2 cup cooked Grams fiber
corn 2.9
green peas 3.6
parsnip 2.7
potato, with skin 2.5
Legumes
Legumes are a great protein source and can substitute for meat. They average 6 grams of fiber per 1/2 cup cooked serving.
Legumes, 1/2 cup cooked Grams fiber
kidney beans 7.3
lima beans 4.5
navy beans 6.0
by Katherine Tallmadge, M.A., R.D.
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