Patient Information
HIGH FIBER DIET
FIBER
GOAL- 20 to 35 grams of fiber per day
Eating a diet that is high in fiber can decrease the risk of coronary heart disease and stroke by up to 50 percent.
Eating fiber also protects against type 2 diabetes, and eating soluble fiber (such as that found in vegetables, fruits, and especially legumes) helps control blood sugar in people who already have diabetes.
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Food
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Fiber, g/serving
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Apple (with skin)
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3.5/1 medium-sized apple
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Apricot (fresh)
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1.8/3 apricots
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Banana
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2.5/1 banana
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Grapefruit
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1.6/half edible portion
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Grapes
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2.6/10 grapes
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Oranges
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2.6/1 orange
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Peach (with skin)
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2.1/1 peach
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Pear (with skin)
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4.6/1 pear
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Pineapple
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2.2/1 cup (diced)
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Prunes
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11.9/11 dried prunes
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Raisins
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2.2/packet
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Strawberries
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3.0/1 cup
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Cooked
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Asparagus
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1.5/7 spears
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Beans, string, green
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3.4/1 cup
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Broccoli
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5.0/1 stalk
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Brussels sprouts
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4.6/7-8 sprouts
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Cabbage
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2.9/1 cup (cooked)
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Carrots
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4.6/1 cup
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Cauliflower
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2.1/1 cup
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Peas
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7.2/1 cup (cooked)
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Potato (with skin)
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2.3/1 boiled
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Spinach
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4.1/1 cup (raw)
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Squash, summer
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3.4/1 cup (cooked, diced)
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Zucchini
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4.2/1 cup (cooked, diced)
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