FOODS HIGH IN DIETARY FIBER AND ROUGHAGE

Food Source

Amount

Total Grams of Fiber

100% bran cereals*

3/4 cup

12 - 15

Wheat bran

1/2 cup

12

Kidney beans

1 can, cooked

12

Whole wheat flour

1/2 cup

7.6

Sweet corn

1 ear

6.6

Grape-nuts

3/4 cup

5.9

Pinto beans

1/2 cup,cooked

5.6

Broccoli

3/4 cup

5.0

Potato

1 medium

4.8

Pear, with peel

1 medium

4.7

Sweet corn, canned

1/2 cup

4.7

Baked beans

1/3 cup

4.6

Rolled oats

1/2 cup,cooked

4.5

Blackberries

1/2 cup

4.5

Shredded wheat

2 biscuits

4.4

Strawberries

10 large

3.8

Brussels sprouts

3/4 cup

3.4

Peas

1/2 cup

3.0

Carrots, boiled

1/2 cup

2.8

Whole wheat bread

1 slice

2.8

Brazil nuts

1/4 cup

2.7

Peanuts

1 ounce

2.5

Apple, with peel

1 small

2.4

Peach

1 medium

2.3

Cabbage

1/2 cup, cooked

2.0

*Cereals range in dietary fiber from 0.5 grams per portion to 15 grams per portion. You must read the labels.