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How Much Fiber is in That? Nuts, Beans, and Grains

Getting the recommended amount of dietary fiber per day (25 grams) will help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.

Did you know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

Nuts, legumes and whole grains are wonderful sources of fiber, so make sure you're incorporating these into your diet everyday. To check out this fiber chart,

Beans, Nuts, and Grains:

Food Serving Size Fiber in Grams
Black Beans 1/2 cup 9.7
Kidney Beans 1/2 cup 9.7
Chick Peas 1/2 cup 6
Peanuts 1/4 cup 3.25
Peanut Butter, smooth, no salt 2 tbsp 2
Almonds 1/4 cup 4
Brazil nuts 1/4 cup 2.5
Cashews 1/4 cup 1
Walnuts 1/4 cup 2
Amaranth 1/2 cup 9
Brown Rice 1/2 cup 2
Millet 1/2 cup 1
Quinoa 1/2 cup 5
Rolled oats 1/2 cup 4
Whole Wheat Pasta 1 cup 5.7
Whole Wheat English Muffin 1 whole 3.7
Whole Wheat Bread 2 slices 6
White Bread 2 slices 1.9


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