HIGH FIBER DIET
HIGH FIBER DIET
GOAL- 20 to 35 grams of fiber per day
Eating a diet that is high in fiber can decrease the risk of coronary heart disease and stroke by up to 50 percent.
Eating fiber also protects against type 2 diabetes, and eating soluble fiber (such as that found in vegetables, fruits, and especially legumes) helps control blood sugar in people who already have diabetes.
|
Food |
Fiber, g/serving |
|
|
|
|
Apple (with skin) |
3.5/1 medium-sized apple |
|
Apricot (fresh) |
1.8/3 apricots |
|
Banana |
2.5/1 banana |
|
Grapefruit |
1.6/half edible portion |
|
Grapes |
2.6/10 grapes |
|
Oranges |
2.6/1 orange |
|
Peach (with skin) |
2.1/1 peach |
|
Pear (with skin) |
4.6/1 pear |
|
Pineapple |
2.2/1 cup (diced) |
|
Prunes |
11.9/11 dried prunes |
|
Raisins |
2.2/packet |
|
Strawberries |
3.0/1 cup |
|
|
|
|
Cooked |
|
|
Asparagus |
1.5/7 spears |
|
Beans, string, green |
3.4/1 cup |
|
Broccoli |
5.0/1 stalk |
|
Brussels sprouts |
4.6/7-8 sprouts |
|
Cabbage |
2.9/1 cup (cooked) |
|
Carrots |
4.6/1 cup |
|
Cauliflower |
2.1/1 cup |
|
Peas |
7.2/1 cup (cooked) |
|
Potato (with skin) |
2.3/1 boiled |
|
Spinach |
4.1/1 cup (raw) |
|
Squash, summer |
3.4/1 cup (cooked, diced) |
|
Zucchini |
4.2/1 cup (cooked, diced) |