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ASK BONNIE for August 1999

Question:

Is there a list of fiber foods that I can look at? What fiber foods are best for me and which have the most fiber in them?

Answer:

At least 20 grams of fiber is recommended daily. Make sure that each food is compatible with your Food Plan. Here is a list of great non-allergenic sources of fiber:

FOOD FIBER CONTENT

Almonds (1/4 cup)

5 grams

Northern, Cannelini, or Pinto beans (1 cup)

7-9 grams

Butter beans (1 cup)

3.5 grams

Flax seed (2T.)

6 grams

Oat Bran (2T.)

6 grams

Brussel Sprouts

3 grams

Broccoli, cooked (1 cup)

3 grams

Apple, with skin (medium)

3.5 grams

Guava (1 medium)

5 grams

Blueberries (1 cup)

2 grams

Raspberries (1 cup)

4 grams

Elderberries (1 cup)

10 grams

Gooseberries (1 cup)

3 grams

Prunes (3)

4.5 grams

Papaya (1 medium)

2.5 grams

Citrucel (Methylcellulose) (2T.)

4 grams

Allergenic sources of fiber are Psyllium (Metamucil), whole wheat, wheat bran, wheat germ, wheat gum, peanuts, and corn.

Have a happy, healthy day - Bonnie

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