My Daily Fiber Updated

These are the foods I eat for the daily fiber we all need of 25-30 grams.

Sweet potatoes, 2 cups=12 grams;

Apple, 3.5 grams with skin;

Pepperidge Farm 12 grain bread, 3 grams;

Banana (medium), 2 grams;

My Greek Salad (red peppers, cucumbers, red onions, Feta cheese,

black olives), 4 grams (2 cups);

Kidney beans (1/2 cup), 7.3 grams;

Lima beans (1/2 cup), 4.5 grams;

Spaghetti (whole wheat), 3.9 grams;

Broccoli (1/2 cup), 2.3 grams;

Corn (1 ear), 5 grams;

Baked potato (medium), 3.8 grams;

Baked beans (1/2 cup), 5 grams.

You: The Owner’s Manual (one of the books in the Changemaker Library) lists the following foods with fiber count for each:

apple (3.5 grams—eat with skin),

banana (2 grams),

orange (1.2 grams),

sweet potato (1/2 cup-3 grams),

kidney beans (1/2 cup cooked-7.3 grams),

lima beans (1/2 cup cooked-4.9 grams),

brown rice (1/2 cup-2.4 grams),

whole wheat spaghetti (1 cup-3.9 grams),

figs (3 medium-5.3 grams, and

broccoli (1/2 cup-2.3 grams.

The authors recommend snack on dried fruit, such as apricots, figs, prunes, or raisins, for nutrition and fiber.

For a comprehensive 26 page PDF fiber chart and calorie counter, use the USDA nutrient database here. This site also has a 30 page calorie database that is the most exact I’ve found. The university of Pennsylvania Health System offers the databases from the USDA.

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