What foods are good sources of fiber?
The amount of fiber that adults should have in their diet is about 20-35 grams per day. Talk to your dietitian (deye-e-TISH-an), nutritionist (NOO-tri-shun-ist) or caregiver about the amount of fiber that you should have in your diet. • Each of the following high-fiber foods have five or more grams of fiber: • Five dried prunes. • One-third cup of All Bran®. • One cup of blueberries. • One-half cup of cooked barley. • One-half cup of cooked dried beans, peas, or legumes. • One-third cup of Fiber One®. • One-half cup of fresh, frozen, or canned green peas. • One-half cup of stewed prunes. • One cup of whole wheat pasta. • One medium raw apple with skin. • One medium raw pear. • One ounce of almonds. • Ten figs or dates. • Ten pods of snowpeas. • Three cups of air-popped popcorn. • Each of the following medium-fiber foods have two to four grams of fiber: • One-half of a cooked potato with skin. • One-half cup of cooked brown rice. • One-half cup of fresh or frozen broccoli. • One-half cu
