Taking Care of Your Health

ForkWise® Fiber Tips

June 26, 2015

Oatmeal.jpg Oat bran or wheat bran cereal breakfast is a good way to start the day.

Eating fiber-rich foods may help prevent colon cancer and offer protection against heart disease. Adding fiber-rich foods to your diet can be easy.

How much fiber do you need every day? Many health experts suggest 30 to 35 grams of dietary fiber each day for the average adult. Five or six servings of high-fiber foods, such as the ones below, should provide that much fiber.

The number of grams of fiber are listed in parenthesis.

  • A serving of oat bran or wheat bran cereal (6 to 8 grams) 
  • A serving of pinto beans, lentils or black beans (6 to 10 grams) 
  • A medium apple, pear or peach (4 grams)
  • A cup of blackberries or raspberries (6 grams)
  • Two slices of whole grain bread, such as whole wheat or rye (4 grams)
  • A cup of whole wheat macaroni or spaghetti (5 grams)
  • One broccoli spear with stalk (5 grams)
  • A baked potato with skin (5 grams) 

Fiber Tips Source: From ForkWise: Diet and the Prevention of Cancer ©1998 Moffitt Cancer Center