* Experts recommend 35 grams of dietary fiber daily.
| FOOD | SERVING SIZE | FIBER GRAMS / SERVING | CALORIES / SERVING |
|---|---|---|---|
| VEGETABLES | |||
| Artichoke | 1 globe | 6.0 | 60 |
| Asparagus | 1/2 cup | 2.0 | 25 |
| Beans: | |||
| - Green | 1/2 cup | 1.2 | 15 |
| - Kidney | 1/2 cup | 5.5 | 115 |
| - Lima | 1/2 cup | 6.0 | 85 |
| - Pinto | 1/2 cup | 7.5 | 120 |
| - White | 1/2 cup | 5.5 | 120 |
| Beets | 1/2 cup | 1.6 | 40 |
| Broccoli | 1/2 cup | 2.8 | 25 |
| Cabbage | 1/2 cup | 2.0 | 15 |
| Cabbage | 1/2 cup | 0.8 | 10 |
| Carrots | 1/2 cup | 2.5 | 35 |
| Cauliflower | 1/2 cup | 2.0 | 15 |
| Cauliflower | 1/2 cup | 1.2 | 12 |
| Celery | 1/2 cup | 1.0 | 10 |
| Corn | 1/2 cup | 2.0 | 65 |
| Cucumber | 1/2 cup | 0.4 | 7 |
| Eggplant | 1/2 cup | 1.2 | 12 |
| Green Peas | 1/2 cup | 4.5 | 60 |
| Lettuce | 1/2 cup | 0.4 | 5 |
| Onions | 1/2 cup | 1.5 | 30 |
| Potato | 1/2 cup | 1.5 | 65 |
| Spinach | 1/2 cup | 2.7 | 25 |
| Tomato | 1/2 cup | 1.0 | 20 |
| Zucchini | 1/2 cup | 1.2 | 15 |
| FRUITS | |||
| Apple | 1/2 cup | 4.0 | 80 |
| Apricots | 1 cup | 4.0 | 75 |
| Banana | 1 medium | 3.0 | 105 |
| Blackberries | 1 cup | 7.0 | 75 |
| Blueberries | 1 cup | 4.0 | 80 |
| Cantaloupe | 1 cup | 1.2 | 55 |
| Grapefruit | 1 medium | 3.0 | 80 |
| Grapes | 1 cup | 1.5 | 115 |
| Orange | 1 medium | 3.0 | 60 |
| Pear | 1 medium | 4.0 | 100 |
| Pineapple | 1 cup | 2.0 | 75 |
| Plums | 1 medium | 1.0 | 35 |
| Prunes | 1 cup | 11.5 | 375 |
| Raspberries | 1 cup | 8.5 | 60 |
| Strawberries | 1 cup | 3.5 | 45 |
| Watermelon | 1 slice | 1.0 | 50 |
| GRAIN PRODUCTS AND NUTS: | |||
| Breads: | |||
| - French | 1 slice | 1.0 | 70 |
| - Rye | 1 slice | 1.5 | 70 |
| - White | 1 slice | 0.5 | 70 |
| - Whole Wheat | 1 slice | 2.0 | 70 |
| Cereal: | |||
| - Bran | 1oz (28gm) | 10.0 | 70 |
| - Corn Flakes | 1oz (28gm) | 1.0 | 110 |
| - Oat Bran | 1oz (28gm) | 4.0 | 70 |
| - Oatmeal | 1oz (28gm) | 3.0 | 110 |
| - Shredded Wheat | 1oz (28gm) | 3.0 | 100 |
| Crackers: | |||
| - Graham | 1 square | 0.1 | 30 |
| - Saltine | 1 regular | 0.1 | 15 |
| Rice: | |||
| - Brown | 1/2 cup | 2.0 | 110 |
| - White | 1/2 cup | 0.5 | 100 |
| Spaghetti | 2 oz / (57gm) | 2.0 | 225 |
| Almonds | 1/2 cup | 6.5 | 350 |
| Peanuts | 1/2 cup | 6.0 | 390 |
IMPORTANT TIP: The ideal bowel movement comes the moment you sit, without pain, straining or bleeding. It's completed within seconds, and is easy to clean.
MEDITOONS™ ARE DESIGNED TO BE USED IN CONSULTATION WITH YOUR PHYSICIAN. THEY ARE NOT DESIGNED TO ENCOURAGE SELF-DIAGNOSIS OR TREATMENT. PLEASE CHECK WITH A PHYSICIAN PROMPTLY IF YOU SUSPECT YOU ARE ILL.