High Fiber Diet
(THIS IS TO BE PART OF YOUR USUAL DIET)
DRINK 48 TO 64 OUNCES OF WATER OR NON-CAFFEINATED LIQUID.
AVOID CAFFEINE (COLAS ,COFFEE AND TEA) AND ALCOHOLIC BEVERAGES
Fiber listing is in grams.
BEANS & TOFU
Health Valley Real Italian Minestrone Soup (1 c)*: 11
Pritikin Split Pea Soup (1c.)*: 10
Beans (1/2 c, cooked): 5-8
Lentils (1c, cooked): 7
Progresso Healthy Classics Lentil Soup (1 c.)*: 6
Green Giant Harvest Burger (1): 5
Progresso Split Pea Soup (1 c.)*: 5
Mon-Nu Silken Tofu, firm (3 oz.): 0
CEREALS
Kellogg's All-Bran with Extra Fiber (1/2 c): 15
General Mills Fiber One (1/2 c): 13
Kellogg's Bran Buds (1/2 c): 11
Kellogg's All-Bran (1/2 c): 10
Nabisco 100% Bran (1/2 c): 8
Post Raisin Bran (1 c.): 8
Kellogg's Fruitful Bran (1 1/4 c): 6
Nabisco Shredded Wheat (2): 6
Quaker Oat-Bran Cereal (1 c., cooked.): 6
Ralston 100% Whole Grain Wheat Chex (3/4 c): 5
Wheateria (1 c., cooked): 5
Quaker Quick Oats (1 c): 4
Quaker 100% Natural Low Fat Granola (1/2 c.): 4
Total (3/4 c.), Wheaties (1 c): 3
Kellogg's Corn Flakes, Product 19, Rice Krispies, or Special K (1 1/4 c): 1
GRAINS AND PASTAS
Barley (1 c) or Bulgur (3/4 c): 6
Gardenburger (1): 5
Aunt Jemima Buckwheat:
Pancake Mix (4-4" pancakes): 4
Brown Rice (2/3 c): 3
Couscous, Macaroni or Spaghetti (1 c): 2
White Rice (2/3 c): 1
FRUITS & JUICES
Apple (1) or Pear (1): 4
Apricots, dried (1/2 c): 4
Blueberries, raw (1 c): 4
Figs. dried (2): 4
Apple, without skin: 3
Banana (1) or Orange (1): 3
Cherries (1 c.): 3
Prunes, dried (5): 3
Strawberries (1c): 3
Grapefruit (1/2): 2
Grapes (1 1/2 c) or Plums (2): 2
Nectarine (1) or Peach (1): 2
Cantaloupe (1 c): 1
Orange juice (1 c): 1
Watermelon (2 c): 1
VEGETABLES
(1/2 CUP, COOKED)
Green peas: 4
Potato, baked, with skin: 4
Sweet potato, baked, with skin: 4
Carrots: 3
Asparagus or Broccoli: 2
Cabbage or Spinach: 2
Carrots, raw, or Corn kernels: 2
Cauliflower or Green beans: 2
Lettuce, romaine (1 1/2c): 2
Celery, raw: 1
Green pepper, raw: 1
Lettuce, Iceberg: (1 1/2 c) 1
Mushrooms raw: (1 c) 1
Tomato, fresh, raw: (1/2) 1
Cucumber, sliced, raw: 0
BREADS
Wonder Light Wheat: 6
Pita Whole Wheat: 5
White, French or Vienna: 1
EAT 25-30 GRAMS OF FIBER PER DAY
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