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How to Get Your RDI of Fiber

Keeping an Eye on Fiber

If you're one of those people that thinks that eating fiber is just about keeping regular, I've got some health news for you. Eating the recommended amount of fiber daily (25 to 30 grams) doesn't just improve your digestion. Getting your fill of fiber can also reduce your risk of breast cancer, ovarian cancer, help lower your cholesterol, prevent heart disease, and flatten your belly.

Fruits, veggies, legumes, nuts, and whole grains are excellent sources of fiber. Are you getting enough? To find out, check my chart after you

.


Food Fiber(g) Food Fiber(g)
1 medium apple
4
1 medium raw carrot
1.7
1 medium pear
4
1/2 cup red bell peppers
1.5
1 medium banana
3
1/2 cup green bell peppers
1.3
1/2 cup blueberries
3.8
1/2 cup yellow bell peppers
.7
1 large kiwi
3.1
1 small tomato
1.4
1/2 cup cherries
1.4
1/2 cup steamed broccoli
2.6
1 cup strawberries
3
1/2 cup cooked asparagus
1.7
1/2 grapefruit
.8
1/2 cup cooked kale
1.3
1 large orange
2.4
1/2 avocado
6.7
1 medium mango
4.5
1 small baked potato with skin
4.2
3 figs
10.5
1 small baked sweet potato with skin
4
2 dried apricots
1.7
1 cup raw spinach
.7
2 Tbsp. raisins
2
1/2 cup baked acorn squash
4.5
1/3 cup dried cranberries
2.3
1/2 cup cooked peas
4.4
1/2 cup kidney beans
9.7
1/2 cup cooked brown rice
2
1/2 cup chick peas
6
1/2 cup millet
1
2 Tbsp. peanut butter
2
1/2 cup quinoa
5
1/4 cup almonds
4
1/2 cup rolled oats
4
1/4 cup cashews
1
1 slice whole wheat bread
3
1/4 cup walnuts
2
1 cup whole wheat pasta
5.7

Do you think you're getting enough fiber in your daily diet?

Join The Conversation
Angelica Angelica 7 years
Holy cow! I had no idea figs had that much fiber. SOLLLLD. Thanks for that chart, Fit!
Spectra Spectra 7 years
I just tallied it up--I usually get around 30 grams a day, so I'm pretty sure I'm getting enough every day.
GlowingMoon GlowingMoon 7 years
Fiber is important to me. And yes, I get more than enough fiber.
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