Estimate Your Fiber Intake

(This part is continuation of the previous stories regarding dietary fiber)

It is obvious that dietary fiber has significant role in keeping your optimum health and, furthermore, has ability to prevent you from cancer.  The question is: can we estimate the content of fiber in our foods?

If you want to estimate your dietary fiber intake, consult the following charts in which divide fiber into the two basic types: insoluble and soluble.

Insoluble Fiber Content of Foods

Low * Medium ** High ***
Apricots, 2 medium Apple, 1 small Beans, Kidney, 1/2 cup
Asparagus, 1/2 cup Beans, Lima, 1/2 cup Beans, white. 1/2 cup
Banana, 1 small Beans, Pinto, 1/2 cup Blackberries, 1/2 cup
Bean sprouts, 1/2 cup Beans, Green, 1/2 cup 100% Bran cereal, 1/2 cup
Bread, French, 1 slice Bread, Rye, 1 slice Parsnips, 1/2 cup
Bread, white, 1 slice Bread, whole grain, 1 slice Peas, 1/2 cup
Beets, 1/2 cup Broccoli, 1/2 cup Shredded Wheat, 2 large-
Carrots, 1/2 cup Brussels sprouts, 1/2 cup biscuits
Cauliflower, 1/2 cup Corn grits, 1/2 cup
Cherries, 10 Graham crackers, 2
Cucumber, 1/2 cup, raw Oats, whole, 1/2 cup
Egg noodles, 1/2 cup Pear, 1 small
Eggplant, 1/2 cup Plums, 2 small
Grapefruit, 1/2 Popcorn, popped, 3 cups
Grapes, 10 Potato, 1 small
Kale, 1/2 cup Rice, brown, 1/2 cup
Lettuce, raw, 1/2 cup Rye wafers, 3
Onions, 1/2 cup Strawberries, 3/4 cup
Peach, 1 small Summer squash, 1/2 cup
Pineapple, 1/2 cup Tomatoes, 1/2 cup
Radishes, raw, 1/2 cup Whole wheat cereal flakes, 3/4 cup
Rice, white, 1/2 cup Zucchini, 1/2 cup
Roll, dinner, 1
Rutabagas, 1/2 cup
Spaghetti, 1/2 cup
Tangerine, 1 medium
Turnip, 1 medium
NOTE:
* Low: less than 1 gram ** Medium: 1 – 2.9 grams *** High: 3 grams or more

Unless otherwise indicated, all values for vegetables and pasta reflect fiber content of the cooked product. Values determined by High Carbohydrate and Fiber Research Foundation, Lexington, Kentucky.

Soluble Fiber Content of Foods

Low * Medium ** High ***
Asparagus, 1/2 cup Apricots, 2 medium Apple, 1 small
Beans: kidney, lima, white Banana, 1 small Broccoli, 1/2 cup
, 1/2 cup Beans, green, 1/2 cup Carrots, 1/2 cup
Bean, sprouts, raw, Beets, 1/2 cup Peas, 1/2 cup
, 1/2 cup Blackberries, 1/2 cup Plums, 2 small
Bread, French, 1 slice Brussels sprouts, 1/2 cup Potato, 1 small
# Bran, 1/2 cup Corn grits, 1/2 cup Summer squash, 1/2 cup
Cauliflower, 1/2 cup Eggplant, 1/2 cup Tangerine, 1 medium
Cherries, 10 Grapefruit, 1/2 Zucchini, 1/2 cup
Cucumber, raw, 1/2 cup Kale, 1/2 cup
Grapes, 10 Onions, 1/2 cup
Lettuce, raw, 1/2 cup Pear, 1 small
Oats, whole, 1/2 cup Popcorn, popped, 3 cups
Parsnips, 1/2 cup Rutabagas, 1/2 cup
Peach, 1 medium Strawberries, 3/4 cup
Pineapple, 1/2 cup Tomatoes, 1/2 cup
Radishes, raw, 1/2 cup Turnips, 1/2 cup
NOTE:
* Low: 0.5 gram or less ** Medium: 1 0.6 – 1.0 gram *** High: 1.1 grams or more

# Bran: Note that other wheat products such as whole wheat or white bread, pasta, and graham crackers are insignificant sources of soluble fiber. Brown and white rice also contain very little soluble fiber.

Unless otherwise indicated, all values for vegetables and pasta reflect fiber content of the cooked product. Values determined by High Carbohydrate and Fiber Research Foundation, Lexington, Kentucky.

For deeper information related to dietary fiber, visit: