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Fiber-Rich Alternatives to Common Foods

By: Sue Gilbert

Take a look at our great alternatives for a varied, whole grain and high-fiber diet.



1 cup O.J., fresh with pulp (2 g) 1 cup O.J., fresh with pulp (2 g)
Instead of Try this
Plain bagel (1 g fiber) Bran muffin (3 g fiber)
chicken noodle soup (1 g) bean soup (6 g)
baguette slice (1 g) whole-grain roll (2 g)
1 cup white rice (1 g) 1 cup brown rice (3 g)
1 cup corn flakes (1 g) 1 cup bran flakes (7.5 g)
1 cup apple juice (0g) 1 cup O.J., fresh with pulp (2 g)
1 ounce potato chips (1 g) 3 cups popcorn (3 g)
EXTRA-RICH SOURCES OF FIBER

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Food Serving Size Fiber
All Bran 1/3 cup 8.5 g
Raisin Bran 1 cup 5 g
Familia Swiss Muesli 1/2 cup 5 g
Whole-wheat spaghetti 1 cup 4 g
Corn on the cob 1 ear 6 g
Baked yam 1 7 g
Large carrot 1 2 g
Banana 1 4 g
Strawberries 1 cup 4 g
Apple with skin 1 3 g
Baked beans 1 cup 8 g
Kidney beans 1 cup 7 g
Split pea soup 1 cup 5 g
Baked potato with skin 1 3 g
Broccoli 1 cup 4 g
Dried figs 3 average 10 g

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