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Dietary fiber is the material that remains after plant foods pass through the intestinal tract. It is not a single substance but is a complex mixture of substances. Total dietary fiber is made up of two types of fiber, soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber (sometimes referred to as bulking fiber) does not dissolve in water. These types of fiber have different roles in the body. Fiber is found only in plant foods and is present in most foods containing complex carbohydrates, such as whole grain cereals and breads, fruits, vegetables, and legumes.
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Fiber Content of Selected Foods Dietary Fiber Grams 2.0 1.9 4.4 2.0 2.0 3.2 to 7.3 2.0 2.7 1.5 9.7 2.0 2.3 2.0 2.0 13.4 2.0 Dietary Fiber Grams 2.0 3.5 2.0 0.2 0.8 3.3 2.6
Food Group FRUITS: Apple, raw, whole Applesauce Apricots, dried, raw Avocado Banana Berries Cherries Currents, red, raw Dates, dried Figs, stewed with sugar Orange Peach Pear Plums Prunes, dried Strawberries VEGETABLES: Asparagus, tips only Beans, baked Beans, snap, wax Beets (2" diameter) Broccoli, cooked Brussels sprouts Cabbage, raw Carrots, raw Carrots, cooked Cauliflower Celery Corn on the cob Eggplant Leeks, cooked (5" long) Lentils, cooked Lettuce Mushrooms, raw Mustard greens, cooked Okra Onions, raw (2 1/4" diameter) Parsnips, cooked Peas, green Peas, split, dried (cooked) Potato, white (baked, flesh only)( 2" diam) Squash, summer, cooked Squash, winter, baked Spinach, cooked Tomato, raw Tomato, canned
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4 lg halves 1 /2 m e d iu m 1 small 1 /2 cu p 10 large 1 /4 cu p 2 medium 3 small 1 small 1 medium 1 /2 sm all 2 small 5 medium 1 /2 cu p
Food Group BREADS: Buckwheat pancakes Bran muffin Cracked wheat Doughnut, cake W hite bread W hole meal bread W hole wheat bread Rye, pumpernickel CEREALS: All Bran Barley, boiled Cornflakes Cornmeal Farina, cooked Grape Nuts Muffets, Shredded W heat Oatmeal, cooked Oatmeal, dry Puffed W heat Rice Krispies Raisin Bran Special K CEREAL PRODUCTS & FLOURS: Miller's Bran Rice bran W heat bran W hite flour W hole wheat flour CRACKERS: Rye Krisp
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1 cup
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2 Tbsp. 2 /3 cu p 2 whole 2 /3 cu p
2 /3 cu p
1 cup 1 large 1 /3 cu p
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1.5 2.0 3.4 2.5 4.1 2.9 3.1 2.9 2.0 1.8 2.0 2.0 2.5 3.9 3.7 2.0 2.5 3.7 3.2 1.3 2.5 5.2 1.5
8.0 2.2 3.0 0.5 0.5 2.1 3.7 1.5 2.0 1.8 1.3 3.5 1.7
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6 crackers
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RICE AND PASTA: W hite rice, cooked Brown rice, cooked Spaghetti, cooked
M ISCELLANEOUS: Peanuts, roasted with skin Peanut butter Pickle Strawberry jam Sunflower seeds Filberts Brazil nuts W alnuts
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1 /2 cu p 1 /2 cu p 1 /2 cu p
1 medium 1 cup