Fiber, fiber, fiber. We all know we should be getting enough. It's recommended that women get 25 grams of fiber each day to help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.
Did you know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!
We all know that getting our fill of fresh fruits is essential if you want to get enough fiber.
I made an easy-to-read chart listing all the fruits I could think of so you could see if you're getting enough daily fiber. To see the chart and find out, read more
| Food | Serving Size | Fiber in Grams |
|---|---|---|
| Apple | 1 medium | 4 |
| Applesauce | 2/3 cup | 3.6 |
| Banana | 1 medium | 3 |
| Blackberries | 1/2 cup | 4.4 |
| Raspberries | 1/2 cup | 4.6 |
| Blueberries | 1/2 cup | 3.8 |
| Pear | 1 medium | 4 |
| Grapes | 15-20 | 1 |
| Raisins | 2 Tbsp | 2 |
| Dried Cranberries | 1/3 cup | 2.3 |
| Cantaloupe | 1/4 cup diced | 1 |
| Strawberries | 1 cup | 3 |
| Kiwi | 1 large | 3.1 |
| Cherries | 1/2 cup | 1.4 |
| Dates | 2 | 1.2 |
| Figs (dried) | 3 | 10.5 |
| Grapefruit | 1/2 regular size | .8 |
| Orange | 1 large | 2.4 |
| Fresh Orange Juice | 3/4 cup | .4 |
| Peach | 1 medium | 2.3 |
| Nectarine | 1 medium | 2.3 |
| Mango | 1 medium | 4.5 |
| Pineapple | 1/2 cup | .8 |
| Prunes | 3 pitted | 1.9 |
| Apricots (dried) | 2 | 1.7 |
| Watermelon | 1 thick slice | 2.8 |
Fit's Tips: Eating a diet filled with a variety of fresh fruits, veggies and whole grains is a great way to get your daily fiber.
ras
Peacocks
Woolrich
I just read in the healthy living section of the Dallas Morning News that for every gram of fiber you consume, you dont absorb 7 calories! so if you eat 30 grams of fiber in a day...thats 210 calories!!! eat up!
1Forget those no carb diets - I'm eating my fruit!
2very interesting EcannDallas!
3I thought prunes had more fiber than that...
Nice to know! Thanks for the lovely chart!
I wonder why applesauce has less than apples..oh, wait, skin, huh?
I bought FiberSure, though. Put just one tblsp in my muffins last night. Now that I know you can't taste it, I'll add more next time. (And I'm going to start sneaking it into other food too...shhhhh!!!)
4FiberSure? Great idea!
5No, wait, BeneFiber...sorry, I'm home now...just checked
6Oh yeah, I've heard of BeneFiber. Baking it with muffins sounds like a great idea - I'll have to try that!
7I use Benefiber in most of my recipes. Chili, any baked goods, oatmeal and smoothies. It's a great way to get your fiber.
8Cool chart! I just ate mango and an orange
9I like Fruit!
10I am just recently learning about all these benefits of fiber. As I have gotten a little older, I have become a little more concerned about my health and health risks that I could potentially face, due to my family history, as well as being a women in general. If there is any interesting health facts that I should be aware of, anyone please feel free to message me. I would appreciate it a ton
.
11I started a high fiber diet in Sept 2007. I have been on cholestrol lowering drugs for 8 years. My cholestrol stopped going up but it was not going down either. My last annual cholestrol check in March reveled my cholestrol had dropped 21 points. I tried to figure out what I did different. The only thing I could think of was the fiber. I researched on it and found out soluble fiber could possibly lower your cholestrol by 10-15%. Mine went down by 12%. I am very excited and sharing with everyone. I only did it in the beginning to lose a few pounds and maintain my weight.
12thanx..this helps me since i have IBS...fiber fiber is the best LOL
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