The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.
An ideal amount of fiber can be obtained daily from the following foods:
Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fiber cold cereal)
Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
One serving of dried beans (one serving = 1/2 cup)
Dietary fiber in selected foods
The following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.