The American Dietetic Association recommends that we eat between 25 and 30 grams of fiber every day, but most of us only get about 14 or 15 grams in our daily diet. Most popular foods in the American diet are not high in dietary fiber, but there are many excellent sources if you know where to find them. Minimally processed fruits, grains, and legumes (beans and peas) are the best sources.
Take the fiber test: can you choose the foods with the higher amount of fiber?
* 1 pear or 1 cup of iceberg lettuce?
pear: 4 grams of fiber; lettuce: 0.6 grams
* 1 half cup of cooked broccoli or 1 half cup of raw spinach?
broccoli: 2 grams; spinach: 1.4 grams
* 5 dried prunes or 3 cups of air-popped popcorn?
popcorn: 3.9 grams; prunes: 3.5 grams
* 2 slices of whole-grain bread or three quarters of a cup
of cooked kidney beans?
beans: 13.8 grams; bread: 6.0 grams
* Two thirds of a cup of oatmeal or 1 medium baked potato
with skin?
potato: 4.2 grams; oatmeal: 2.7 grams
Tami Donnelly, RD, CD
http://healthlink.mcw.edu/article/952639632.html
High-Fiber-Health
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