Fiber
Dietary Fiber
You may have seen dietary fiber on the label listed as soluble fiber or insoluble fiber.
Soluble fiber is found in the following:
- Oatmeal
- Oat bran
- Nuts and seeds
- Most fruits (e.g., strawberries, blueberries, pears, and apples)
- Dry beans and peas
Insoluble fiber found in the following:
- Whole wheat bread
- Barley
- Brown rice
- Couscous
- Bulgur or whole grain cereals
- Wheat bran
- Seeds
- Most vegetables
- Fruits
How much dietary fiber do I need each day?
It's recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day. If you need 2,000 calories each day, you should try to include 28 grams of dietary fiber.
To find out how many calories you need each day, visit MyPyramid.gov and enter your age, sex, height, weight, and activity level in the My Pyramid Plan tool.
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