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FIBERTABLE

Adult recomendation: 20-30 grams a day

Beans and Peas 1/2 cup Gms
Lima beans 4.9
Kidney beans 4.6
Lentils 3.9
Black beans 3.6
Navy beans 3.3
Green peas 3.1
Chickpeas 2.9

Cereal 1 ounce Gms
Wheat bran 12
Fiber One 12
All-Bran 8.5
100% Bran 8.4
Bran Buds 7.9
Bran Chex 4.6
Cracklin' Bran 4.3
40% Bran(Kellog) 4
Raison Bran(Post) 3
Shredded Wheat(Nabisco) 2.6
Fruit 'N Fiber 2

Fruits Portion Grms
Pear 1 med. 4.1
Berries(black,blue) 1/2cup 3.3
Apple 1 med. 2.8
Banana 1 med. 1.6
Applesauce 1/2cup 1.4

Grains Portion Grms
Bulgur 1 cup 8.1
Brown rice 1 cup 3.3
Barley, dry 1 oz. 2.1
Whole wheat bread 1 slice 1.6
Cracked wheat bread 1 slice 1.2

Vegetables Portion Grms
Baked potato,w/skin 1 large 4.2
Spinach 1/2cup 3
Sweet potato,w/skin 1 med. 2.1
Broccoli 1/2cup 2
Mixed vegetables,frz 1/2cup 2
Corn 1/2 cup 1.7

Sources: U.S. Dept. of Agriculture; Bowes & Church's Food Values of Portions Commonly Used, by Jean A.T. Pennington, Ph.D., R.D. (J.B. Lippincott Co.); Total Nutrition Guide, by Jean Carper (Bantam Books); American Demographics magazine.