Figuring Out Fiber - Part 2

How Much is Enough?

-- By Becky Hand, Liscensed & Registered Dietitian

FruitA½ c Raspberries= 5
1 Apple= 4
1 c Blueberries= 4
3 Dried Prunes= 3
1 Banana= 3
1 Pear= 3
1 Orange= 3
1 c Strawberries = 3
1 c Grapes= 2
A¼ c Dried Apricots= 2
1 Peach= 2
1 c Pineapple= 2
2 Plums= 2
1 c Cantaloupe= 1
1 c Watermelon = 1
A½ Grapefruit= 1
1 c Apple Juice= 0
1 c Orange Juice= 0

BeansA½ c Lentils= 7
A½ c Pinto Beans= 7
1 c Lentil Soup= 7
A½ c Kidney Beans= 6

Vegetables
(A½ cup cooked)(A½ cup cooked)Green peas= 4
Brussels sprouts= 3
Carrots= 3
Broccoli= 2
Cabbage= 2
Cauliflower= 2
Corn= 2
Green beans= 2
Spinach= 2
Asparagus= 1
1 Potato with skin= 4
1 stalk Celery= 1
A½ Green Pepper= 1
1 c Lettuce= 1
1 med. Carrot= 2
A½ Tomato= 1

Other Grains Flaxseed (2T)=7
Pumpernickel Bread= 4
Whole Wheat Bread= 4
7 Triscuits= 4
White Bread= 1

CerealA½ c Fiber One= 14
1/3 c All Bran= 14
A¾ c Kashi= 8
1 c Raisin Bran= 8
1 c Shredded Wheat= 6
1 c Wheat Chex= 5
A¾ c Bran Flakes= 5

Page 2 of 3

Member Comments About this Article

	"I learned all about Fiber on the spark people web site when I lost over 50 lbs about a year before I got pregnant. I started tracking it immediatly on this site as well and it has kept feeling full so i don't over eat and regular so I don't end up feeling bloated. I finally got my husband eating the fiber too and his sytem has never run better. I recommend this to everyone who is trying to eat healthier and feel better and if the time is right to help manage their weight." -- LAURIEBUCKMAN

	"wow, these have really helped." -- LEXIANGEL_127

	"ooooooooohhhhhhhh!!!!!!!!" -- BEDAJII

	Report Inappropriate Comment

About The Author

Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. She teaches prenatal classes and counsels individuals, helping women eat right and stay fit before, during and after their pregnancies.