Getting enough fiber in your diet

Fiber intake is critical for providing anti-aging nutrients, lowering cholesterol and blood sugar levels, enhancing intestinal function and preventing gastrointestinal problems, and decreasing your risk for heart attacks, strokes, and diabetes. Use the list below to ensure you are receiving at least 30 and up to 50 grams daily. The best option is you don’t reach this level would be to enjoy more foods daily to bring yourself into range.

If this isn’t realistic for you, then consider what I recommend as an outstanding fiber supplement,PaleoFiber™. In addition to a proper blend of insoluble and soluble fibers,PaleoFiber™includes acacia gum and glucomannan which are terrific at lowering cholesterol levels, plus healthy intestinal bacteria to maximize intestinal health. So, if you can’t reach at least 30 grams of dietary fiber daily, 1 teaspoon of PaleoFiber™ will provide 8.4 grams of fiber with only 42 calories.

FRUITS (fiber content in grams)

Apple (1 medium) 3.3
Apple juice, (8 oz) 0.0
Applesauce (2/3 cup) 2.9
Apricot (3 medium) 2.4
Banana (1 medium) 3.0
Blackberries (1/2 cup) 3.8
Blueberries (1/2 cup) 1.8
Blueberries, frzn (1/2 cup) 2.1
Cherries (10, raw) 1.5
Dates (1/2 cup) 7.1
Grapes (1 cup) 1.0
Grapefruit (1/2) 1.8
Mango (1 medium) 3.0
Melon (1 cup cubed) 1.4
Orange (1 medium) 3.1
Peach (1 medium) 1.5
Pear (1 medium) 5.1
Pineapple (1 cup diced) 2.2
Plum (2 medium) 2.0
Prunes (2) 2.0
Raisins (1/3 cup) 3.5
Raspberries (1/2 cup, raw) 4.0
Raspberries (1/2 cup, frzn) 5.5
Strawberries (1/2 cup, raw) 1.7
Watermelon (1 cup balls) 0.6

VEGETABLES

Artichoke (1 medium whole) 6.5
Artichoke (hearts, 1/2 cup) 4.5
Asparagus (1/2 cup/ 6 spears) 1.7
Avocado (1/2, medium) 6.5
Beets (1 cup) 3.5
Broccoli (1 cup, chopped) 2.3
Brussels Sprouts (1 cup) 3.3
Cabbage (1 cup shredded) 2.0
Carrots (1 cup) 3.6
Cauliflower (1 cup) 2.5
Celery (1 cup, chopped) 1.6
Eggplant (1 cup, raw) 2.8
Green beans (1 cup) 3.7
Lettuce (1 cup chopped) 1.0
Mixed vegetable (1 cup frzn) 4.0
Okra (1 cup, cooked) 4.0
Onions (1/2 cup, chopped) 1.5
Peas (1 cup) 7.4
Peppers (1/2 cup, chopped) 1.3
Potato (1 med, baked with skin) 3.8
Potato (1 med, baked no skin) 2.3
Potato (French fries, 1 med serv) 4.0
Potato, mashed (1 cup) 3.0
Potato salad (1 cup) 2.5
Pumpkin (1/2 cup) 3.8
Spinach (1 cup, raw) 0.7
Spinach (1 cup, cooked) 4.3
Squash (1 cup, cooked) 2.5
Sweet potato (1 med, no skin) 6.0
Sweet potato (1 med, with skin) 4.0
Tomato (1 medium, raw) 1.5
Tomato (1 cup, cooked) 1.7

BEANS (LEGUMES) COOKED

Baked beans (1 cup) 10.4
Broad beans (1 cup) 37.0
Black beans (1 cup) 15.0
Kidney beans (1 cup) 16.5
Lentils (1 cup) 15.6
Lima beans (1 cup) 13.2
Navy beans (1 cup) 19.1
Pinto beans (1 cup) 15.4
Soy beans, green (1 cup, boiled) 07.6
Soybeans, dry roasted (1 cup) 13.9
Tofu (1/2 block) 0.4

GRAIN PRODUCTS, COOKED

Corn, yellow (1 cup) 4.6
Popcorn (1 cup) 1.2
Rice, white (1 cup) 0.6
Rice, brown (1 cup) 3.5
Rice, wild (1 cup) 3.0
Rice, pilaf (1 cup) 1.2
Soba buckwheat (1 cup) 7.6
Soba white noodles (1 cup) 2.0
Spaghetti, (1 cup) 2.4
Tortillas (2 medium corn) 3.0
Tortillas (2, white flour) 2.8

BREADS

Bagel (1) 0.6
Bread, white (1 slice) 0.6
Bread, whole wheat (1 slice) 2.0
Bread, 7-grain (1 slice) 1.8
Bread, pumpernickel (1 slice) 3.0
Biscuits (1,white flour) 0.5
Corn bread, mix (1 piece) 1.4
Pita bread, regular, 1 pocket 1.3
Pita bread, oat, 1 pocket 3.6
Pita bread, whole wheat 1 4.7

CRACKERS and CHIPS

Corn chip (2-oz bag) 1.9
Potato chips (2-oz bag) 2.0
Rye crisp (3 crackers, 3-oz) 4.8
Soda crackers (4) 0.4
Tortilla chips (2-oz bag) 2.5
Wheat thins (1-oz serving) 0.9

CEREAL

Kellogg’s Raisin Bran (1 cup) 7.3
Kraft Bran flakes (1 cup) 6.7
Cheerios (1 cup) 3.6
Honey Nut Cheerios (1 cup) 1.8
Cocoa puffs (1 cup) 0.7
Corn flakes (1 cup) 0.5
Grits (1 cup cooked) 0.5
Oatmeal (1 cup cooked) 4.0
Rice Krispies 0.1
Shredded wheat 5.6
Special K 0.7
Total 3.5
Wheaties 3.0
Frosted Wheaties 0.8

NUTS & SEEDS

Almonds (1 oz =22 kernels) 3.3
Almond butter (1 Tbsp) 0.7
Brazil (1 oz = 7 kernels) 2.1
Cashews (1 oz ) 0.9
Corn-nuts (1 oz = ) 2.0
Filberts, hazelnuts (1 oz) 2.7
Flax seeds (1 Tbsp) 3.4
Macadamia (1-oz=11 kernels) 2.3
Mixed Nuts (1 oz 2.5
Peanuts (1 oz = 28) 2.2
Peanut butter (1 Tbsp) 2.6
Pecans (1 oz ) 2.7
Sunflower seeds 2.6
Walnuts (1oz ) 1.9

SNACKS and BARS

Granola bar
Harvest bar 2.0
Trail mix (1/2 cup)
Nature Valley Bar (1.5 oz) 2.0

MEAT, POULTRY, SEAFOOD

Per serving 0.0