Chiquita

Health & Nutrition

Fiber is found only in plant-based foods, but that doesn't make it hard to track down. You can get the fiber you need in whole grains, nuts, seeds, legumes, even fruits and vegetables. According to the FDA, diets rich in fiber-containing grains, vegetables and fruits, such as bananas, kiwifruit and pears, may reduce the risk of heart disease, a disease associated with many factors. Bananas contain no fat and are a good source of fiber, with three grams in a medium size banana; you get 12% of the Daily Recommended Allowance. Kiwifruits offer 4 grams of fiber and pears 6g. Since most people's fiber intake falls short of the recommended intake, 25 grams per day for adults (percent daily values are based on a 2,000 calorie diet), it's important to know where to find it. This section will help you do just that.

Foods That Are High In Fiber
(20% or more of Daily Value)
Food	Serving Size	Fiber	% Daily Value
Apples	One large	5 g.	20%
Blackberries	One cup	6 g.	22%
Raspberries	One cup	8 g.	32%
Pinto beans	1/2 cup raw	8 g.	32%


Good Sources of Fiber
(10% or more of Daily Value)
Artichoke	One artichoke	3 g.	12%
Banana	One medium	3 g.	12%
Green beans	3/4 cup	3 g.	12%
Kiwifruit	2 medium	4 g.	16%
Onion	One medium	3 g.	12%
Pear	One medium	6 g.	24%