Examples of foods that have fiber include

Breads, cereals, and beans fiber
1/2 cup of black-eyed peas, cooked 4 grams
1/2 cup of kidney beans, cooked 5.7 grams
1/2 cup of lima beans, cooked 4.5 grams

Whole-grain cereal, cold
1/2 cup of All-Bran 9.6 grams
3/4 cup of Total 2.4 grams
3/4 cup of Post Bran Flakes 5.3 grams
1 packet of whole-grain cereal, hot
(oatmeal, Wheatena)		 3 grams
1 slice of whole-wheat or multigrain bread 1.7 grams

Fruits
1 medium apple 3.3 grams
1 medium peach 1.8 grams
1/2 cup of raspberries 4 grams
1 medium tangerine 1.9 grams

Vegetables
1 cup of acorn squash, raw 2.1 grams
1 medium stalk of broccoli, raw 3.9 grams
5 brussels sprouts, raw 3.6 grams
1 cup of cabbage, raw 2 grams
1 medium carrot, raw 1.8 grams
1 cup of cauliflower, raw 2.5 grams
1 cup of spinach, cooked 4.3 grams
1 cup of zucchini, raw 1.4 grams
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