What Foods Have Fiber?

Some Examples of Foods That Have Fiber Include:

Beans

5.7 grams - 1/2 cup of kidney beans, cooked
4.5 grams - 1/2 cup of lima beans, cooked
4.0 grams - 1/2 cup of black-eyed peas, cooked

Cereals

Whole grain cereal

9.6 grams - 1/2 cup of All-Bran
5.3 grams - 3/4 cup of Post Bran Flakes
3.0 grams - 1 packet of whole-grain cereal, hot (oatmeal, Wheatena)
2.4 grams - 3/4 cup of Total

Breads

1.7 grams - 1 slice of whole-wheat or multigrain bread

Fruits

4.0 grams - 1/2 cup of raspberries
3.3 grams - 1 medium apple
1.9 grams - 1 medium tangerine
1.8 grams - 1 medium peach

Vegetables

3.9 grams - 1 medium stalk of broccoli, raw
4.3 grams - 1 cup of spinach, cooked
3.6 grams - 5 brussels sprouts, raw
2.5 grams - 1 cup of cauliflower, raw
2.1 grams - 1 cup of acorn squash, raw
2.0 grams - 1 cup of cabbage, raw
1.8 grams - 1 medium carrot, raw
1.4 grams - 1 cup of zucchini, raw

As much as 25 to 35 grams of fiber a day is needed to help reduce the risk of chronic disease, including heart disease.

Children - 10 grams plus the child's age. Example, an 8 year old child would need 10 grams + 8 years = 18 grams per day.

Always remember to increase your intake of water to at least eight glasses a day.

Can you overdose on Fiber?

I would say yep!!

Overdose itself is a "red flag" word!! I would think that overdosing on anything, there would be a price to pay, whether it be minutes or hours or days or years later!!

Too much fiber is likely to cause gas, bloating, stomach upset, and/or diarrhea.

Some people think instead of eating their fiber, they will take the easy way out and drink it... you know, the dietary fiber "mix it up yourself" drinks in the grocery stores. It says on the back of the label to follow the directions, to take it slow, and to drink plenty of water or there will be consequences. It doesn't say that in those exact words, but you get my point.

Fiber supplements can actually make you constipated if you don't drink enough liquid. Also, without a large fluid intake, an intestinal blockage can develop.

Also very important...

If you are pregnant, have diabetes, have intestinal problems, suffer from an obstructed bowel (possibly signaled by persistent constipation, absence of bowel movements, or abdominal pain), consult your doctor before adding a fiber supplement to your diet. Tell your doctor about any medications you take. Fiber supplements can decrease the absorption of certain medications, such as aspirin, warfarin and carbamazepine. Fiber supplements can also reduce blood sugar levels, which may require an adjustment in your insulin dosage if you have diabetes.