Fiber Check List

Diets higher in fiber are being linked with all kinds of health benefits, one of which might be the prevention of bowel or colon cancer.  You might think that you’re getting enough dietary fiber each day, but chances are that you’re not.  There’s more to getting your fair share of dietary fiber than a bowl of bran flakes each morning.

HOW MUCH FIBER?
Adults should aim for about 30 grams of fiber each day, about double what the average Canadian gets right now.  Some days you get a little more, other days a little less.  On average, it should work out about right.  Use the fiber lists below to see if you’re roughing up your diet enough.  Keep in mind these are approximate amounts of fiber that may change as more is learned about the fiber content of foods.  Get a variety of fiber from grain foods like breads and cereals, plus fruits, vegetables and legumes.

Milk and Milk Products
All milk & milk products        0

Meat, Poultry and Fish
All meats, poultry and fish        0

Whole Grain Foods 
1 slice whole wheat bread    2.0
1 slice rye bread            1.0
1 slice white bread            0.4
½ c. (125ml) brown rice, cooked    2.4
½ c. (125ml) white rice, cooked    0.3
1 c. (250ml) whole wheat pasta cooked  3.9
1c. (250ml) regular pasta, cooked    1.2
1 bran muffin            2.5

Breakfast cereals
Regular flakes & crispies (corn rice, oats, Wheat) 1c. (250ml)     traces
Bran flakes, ¾ c (200ml)        4.8
All bran, ½ c. (125ml)                   13.8
Whole grain bite size, ¾ c (200ml)  3.2
Rolled oats, cooked, 1 c (250ml)    2.8
Oat bran  cooked, ¾ c (200ml)        3.5
Mixed Grain cooked, ¾ c (200ml)    3.0

Legumes
Baked beans, ½ cu (125ml)        8.8
Dried peas, cooked, ½ c (125ml)    4.7
Kidney beans, cooked, ½ c (125ml) 5.8
Lentils, cooked, ½ cup cooked    6.8
Navy beans, cooked, ½ c (125ml)    6.0
Chili with beans, 1 cup (250ml)    3.8
Lentil/bean casserole, 1 serving      15.0

Nuts
Almonds, shelled, 10 nuts        1.1
Peanuts, shelled, ½ c (125ml)  6.2
Filberts/Hazelnuts shelled 10 nuts    0.8
Trail Mix, ½ c (125ml)        5.0

Fruits
Apple
Fresh with skin, 1 med        3.5
Fresh without skin, 1 med    2.7
Apple juice, 1 c (250ml        0.8
Applesauce, ½ c (125ml)    1.8
Apricots
Dried, 5 halves      4.0
Fresh, 3                1.8
Banana, 1 med       2.4
Blueberries, ½ c (125ml)    4.0
Cantaloupe, ¾ of whole     1.3
Cherries, sweet, 10            1.2
Dates, 3                1.9
Grapefruit, ½            1.6
Grapes, with skin, 1 cup (250ml)    2.2
Mango, 1 peeled            2.6
Orange, 1 med            2.6
Papaya, 1 peeled            2.8
Peach
Fresh, 1 with skin        1.9
Fresh, 1 without skin        1.9
Pear, fresh 1 med with skin   4.7
Pineapple, ½ c (125ml)        1.1
Plums, 5 Damson            1.7
Prunes, 3                4.0
Raisins, ¼ c (50ml)            3.7
Raspberries, ½ c (125ml)        3.3
Strawberries, 1 c (250ml)        3.1

Vegetables
Asparagus, cooked, 4 spears    2.0
Bean sprouts, raw. ½ c (125ml)    1.0
Beans, cooked, ½ c (125ml)
Lima                4.7
Green or yellow     1.6
Broccoli
Cooked, ½ c (125ml)    2.2
Raw, 1 med spear        4.2
Brussels sprouts, cooked, 1/2c    4.0
Cabbage, cooked ½ c (125ml)    1.8
Carrots
Cooked, ½ c (125ml)   2.3
Raw, 1 med            2.2

Miscellaneous Dishes
Soups, 1 cup (250ml)
Beef and Barley       5.3
Split Pea                5.4
Minestrone              7.0
Cauliflower, ½ c (125ml)     2.0
Celery, raw, ½ c (125ml)     1.0
Corn
Cooked, ½ c (125ml)        2.4
Raw,1 ear            2.2
Onions, raw, ½ c (125ml)        1.1
Parsnips, cooked, ½ c (125ml)    2.9
Peas, green, cooked, ½ c (125ml)    3.8
Potatoes, 1 med with skin        3.5
Spinach, cooked, ½ c (125ml)    2.2
Squash, cooked, ½ c (125ml)    1.3
Sweet Potatoes (Yams) ½ med    2.7
Tomato, 1 raw med                   1.8
Turnip, cooked, ½ c (125ml)        2.3
Chili with beans, 1cup (250ml)      3.8
Lentil/bean casserole, 1 serving      15.0

A High Fiber Day
It may be difficult to imagine what a “30 gram fiber day” is really like.  It need not be unusual, as this sample day’s menu shows.

BREAKFAST
½ cup grape fruit            1.6
¾  c of cooked oatmeal    3.5
¼ c dried cranberries        3.7
½ cup (125ml) milk             0

LUNCH
Tuna Sandwich
– tuna                            0
– 2 slices whole wheat bread   4
1 tomato, sliced            1.8
1 glass water                  0
1 pear                          4.7

DINNER
1 bowl of chili with kidney beans    3.8
2 slices of crusty bread         0.6
Raw carrots and celery sticks    3.
1 cup (250ml) milk             0

1 serving of apple crisp (approx)    3.3

TOTAL FIBER FOR DAY         30 gm

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