Fiber ohhh Fiber...where art thou???

Sunday, January 22, 2012

I have noticed I am not the only person with this problem, but I do awesome eating a well balanced diet, but I can't get enough of the recommended fiber intake??? I refuse to take supplements as I'm an avid believer that you can get what you need from food sources...some supplements can have so many things in them we don't need and are actually not good for us. SOOOO...I went on the Mayo Clinic site and found great sources for fiber...I sure hope this helps out all in need! emoticon

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0

Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

*Fiber content can vary between brands. emoticon
Share This Post With Others
Member Comments About This Blog Post
    SARALEIGHM my mom has had severe trouble in your "department" as well. She went gluten free and has been feeling excellent! but yes, you can get fiber from many foods that might not trouble your UC! wish you luck!!!
    2616 days ago
    SARASMILINGINKC just try to add most of these things in throughout your diet. believe's hard, just about every day I fall short on fiber no matter what I eat, but don't give up! we don't achieve anything through quitting. Spark forward! emoticon
    2616 days ago
    It doesn't matter if I have oatmeal and beans in one day - I still haven't hit 25 gram yet. I give up :)
    2617 days ago
    Good list! I have a problem with whole grains because I have ulcerative colitis. I can't seem to process whole wheat and sometimes any whole grain. So any help with alternative sources is great. Lentils and brown rice are my staples right now.
    2617 days ago
    Very cool! Thanks. I know with me it seems to be feast or famine! Either SP is saying, um, that's not enough fiber for you, Soxy, or they are saying : OMG! TOO much! Too Much!

    This might help me balance all that a little better. I'm going to copy & paste it right now.

    Thanks again!
    2617 days ago
    I have the same problem....but my "go to" is:

    Fiber One cereal...1 cup (2 servings) are 120 calories and 28 grams of fiber (whole day's worth)...


    my secret potassium go-to is a glass of low sodium V8....
    2617 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.