MamasHealth.com Home Nutrition Pages Antioxidants Bottled Water Caffeine Calcium Calories Carbohydrates Eat Healthy Eat Healthy Tips Eating Light Eat Light While Out Egg Facts Enriched vs Fortified Essential Fats Fiber Fiber Sources Healthy Foods Healthy Low Carb Diets Healthful Recipes Iron Low Carb Diets Nutrient Absorption Nutrient Deficiency Nutrition & Hemodialysis Nutrition for Athletes Nutrition Labels Nutritious Shopping Probiotic Foods Protein School Lunch Soy Coffee Supplements Supplements Effective? Supplement Tips Vegetarian Diets Vitamins Water Links Healthful Recipes Healthful Meals Food Distribution Healthful Fruits Email Mama Sign up for the MamasHealth Newsletter	Food Amount Total Fiber (Grams) 100% Bran Cereal 1/2 cup 10 Peas (cooked) 1/2 cup 5.2 Kidney Beans 1/2 cup 4.5 White Beans 1/2 cup 4.2 Apple with Skin 1 medium 3.9 Whole Wheat Bread 2 slices 3.9 Potato 1 small 3.8 Popcorn 3 cups popped 2.8 Broccoli 1/2 cup 2.6 Pear 1 medium 2.5 Tangerine 1 medium 1.6 High fiber diet can help prevent constipation, and may decrease risk of colon diseases, including colon cancer. Fiber may also help protect agains diabetes, heart disease, and high blood pressure. How many grams of Fiber should you eat? Currently, there is no official recomended daily allowance (RDA) for dietary fiber. However, nutritionists suggest 25 to 30 grams of fiber each day. Try to eat a variety of foods that contain fiber. Read food labels to learn how much fiber a specific food has. Tips for Eating Fiber Eat a variety of foods Do not completely rely on fiber supplements Limit your intake of processed foods Increase your fiber intake gradually Try to consume 25 to 35 grams of fiber every day	Featured Book
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