According to the USDA Food Pyramid Guidelines, healthy adults should consume between 23 – 31 g of fiber per day (this amount is dependent on the amount of calories that are consumed. Breads, cereals and pasta contain a significant amount of the daily recommended portion of fiber, and are a particularly good way to get the recommended amount of fiber. The fiber content of some foods is presented below for illustration:
| Pasta, Cereals and Grains | Total fiber |
| 1 Cup Raisin Bran | 7.1 g fiber |
| 1 Cup Spaghetti | 6.2 g fiber |
| 1 Cup Barley | 6 g fiber |
| 3/4 Cup Bran Flakes | 5.3 g fiber |
| 1 Medium Oat Bran Muffin | 5.2 g fiber |
| 1 Cup Oatmeal | 4 g fiber |
| Popcorn | 3.5 g fiber |
| 1 Cup Brown Rice | 3.5 g fiber |
| 1 Slice Rye Bread | 1.9 g fiber |
| 1 Slice Whole Wheat Bread | 1.9 g fiber |
| 1 Slice White Bread (Enriched) | 0.6 g fiber |
Data Source:
USDA Nutrient Data Laboratory (SR22). This is a searchable resource of nutrition data, and is available free of charge from the USDA.
Works Cited:
Harvard School of Public Health, Fiber: Start Roughing It! The Nutrition Source. Undated.
Additional References
Fiber Content in Vegetables on 20BMI.com
Fiber Content in Fruits on 20BMI.com
Nutrition for Weight Loss Category on 20BMI.com
USDA, Using the Food Guide Pyramid, a Resource for Nutrition Educators. Undated. [pdf file]