To learn more about your food choices, compare Nutrition Facts labels on packaged foods. The food label can state that a product is “a good source” of fiber if the food has 2.5 grams to 4.9 grams of fiber per serving. The package can claim “high in,” “rich in” or “excellent source of” fiber if the food provides 5 grams per serving.
✰✰✰ Fruits ✰✰✰
(2 grams or more fiber per serving, about ½ cup)
Apple w/skin Blueberries
Banana Prunes
Strawberries Orange
Pear Raspberries
Raisins
✰✰✰ Vegetables ✰✰✰
(2 grams or more fiber per serving, about ½ cup cooked)
Broccoli Peas
Carrots Brussel sprouts
Corn Potato with skin
Spinach
✰✰✰ Legumes ✰✰✰
(4 grams or more fiber per serving, about ½ cup)
Lentils Pinto beans
Kidney beans Dried peas
Lima beans Navy beans
Baked beans Peanuts
✰✰✰ Grains ✰✰✰
(1 gram or more fiber per serving, about 1 ounce)
Whole Wheat Rye
Pumpernickel Cracked wheat
Bran muffins Brown rice
Whole-wheat pasta
Breakfast cereals vary in their fiber content. Read the Nutrition Facts labels to compare your choices. Whole-grain cereals usually are higher in fiber.
Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist
Materials were partially funded by the USDA’s Supplemental Nutrition Assistance Program.
Source: Content adapted from “Harvest Health at Home: Eating for the Second 50 Years,” North Dakota State University Extension; authored by Karen Heller, Susan J. Crockett and Joyce Merkel.
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