The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders.

An ideal amount of fiber can be obtained daily from the following foods:

• Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fiber cold cereal)
• Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
• One serving of dried beans (one serving = 1/2 cup)

Dietary fiber in selected foods

The following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately.

Dietary fiber in vegetables

Dietary fiber in fruits

Dietary fiber in breads and crackers

Dietary fiber in packaged cereals

Dietary fiber in nuts