diet. Common Fiber-Containing FoodsFoodDietary Fiber Content (grams)Kidney beans, cooked (3/4 c)9.3Cereal, All Bran (1/3 c)8.5Prunes, dried (3 medium)4.7Popcorn, air popped (3 1/2 c)4.5Pear (1 medium)4.1Apple (1 large)4.0Orange (1 large)4.0Potato, baked, with skin (1 medium)4.0Spinach, cooked (1 c)4.0Sunflower seeds (1 oz)4.0Banana (1 medium)3.8Rice, brown, long-grain, cooked (1 c)3.3Carrots, cooked (1/2 c)3.2Barley, cooked (1/2 c)3.0Strawberries (1 c)2.8Bread, whole wheat (1 slice)2.4Cranberries (1/2 cup)2.0Cereal, wheat flakes (3/4 c)1.8Oatmeal, cooked (3/4 c)1.6Seaweed, nori or kombu (1 c)1.0Bread, white (1 slice)0.6 Increase your fiber slowly to prevent cramping, bloating, and other unpleasant symptoms. Be aware, too, that you can get too much fiber. Excess fiber decreases the absorption of minerals, and large amounts over a short time--as in supplements--can lead to a serious intestinal obstruction. More than 50 grams per day is probably too much. Nutrition is just one aspect of total body health. It is important to remember that on must compliment good nutrition with good exercise and emotional health in order to achieve complete well being. It is also important to remember that no one part of nutrition will completely fulfill the bodys requirements for health. Knowledge of the nutrients and their function is essential to understanding the importance of good nutrition. ...
