| FIBER CONTENT OF FOODS
There is no official Canadian Recommended Daily Intake for fiber at this time. Adults should try to eat 25 to 38 grams [1] of fiber spread throughout the day. Note: The serving size is listed under food group headings except where noted
|
Vegetables
(125 ml, 1/2 cup or 1 small) |
Fruits
(125 ml, 1/2 cup or 1 small) |
Breads & Cereals
(125 ml, 1/2 cup or 1 slice) |
Beans, Nuts & Seeds
(125 ml or 1/2 cup) |
High Fiber
(more than 4 grams per serving) |
Brussels sprouts, corn, parsnips, peas |
blackberries, dried dates, raspberries |
barley (cooked)
Commercial cereals®:
Red River, Balance, Oatbran (Quaker), Wheetabix (2)
All Bran, All Bran Buds with Psyllium, 100% Bran, Fiber 1
– Contain more than 10 grams of fiber per serving |
garbanzo, kidney, lima, navy, pinto beans (all cooked), and baked beans
dried peas and lentils (cooked) |
Medium Fiber
(2 – 4 grams per serving) |
beans (green & wax), broccoli, carrot, chard, eggplant, canned pumpkin, spinach, winter squash, sweet potato, yam |
apple, blueberries, boysenberries, crabapple, cranberries, currants, kiwi fruit, lemon, lime, dried lychee
orange, pear, small plantain, prunes (3), figs (3), rhubarb |
bulgur (cooked), bran (2 Tbsp), flax (cooked, 1 Tbsp), wheat germ (1 Tbsp)
dark rye and 100% whole wheat flour
graham wafers (3), oatcakes (2), rye crispbread (2), bran muffin, Nutrigrain waffles® (2)
wild rice
Commercial cereals®:
Alpen, Mini Wheats, Grape Nuts, Corn Bran, Raisin Bran, Shredded Wheat (1), Bran Flakes, Shreddies, Life, Fruit & Fiber, Muffets (2) |
peanut butter (30 ml or 2 Tbsp) |
Low-medium Fiber
(1 – 2 grams per serving) |
asparagus, beets, cabbage, cauliflower, onions, green pepper, potato (with skin), radish, bean sprout, tomato, turnip, summer squash, snow peas, zucchini |
applesauce, apricot, small banana, cherries, grapefruit, peach, pineapple, strawberries, tangerine, nectarine |
oatmeal (cooked)
whole wheat pasta, brown rice
cracked wheat, pumpernickel, rye and whole wheat bread
whole wheat crispbread (2)
Commercial cereals®:
Total, Just Right, Special K Fibre |
almonds & cashews (10), peanuts (15), walnuts (6 whole), sesame seeds (1 Tbsp), sunflower seeds (2 Tbsp) |
|
