Drink 6 to 8 glasses of water and have 30 grams of fiber every day!
Colon Cocktail:
3 Tablespoons applesauce
2 Tablespoons prune juice plus prunes
1 Tablespoon psyllium
Add more applesauce and sugar to taste
| BEANS | SERVING SIZE | FIBER (g) |
|---|---|---|
| Minestrone Soup | 1 Cup | 11 |
| Pritikin Split Pea Soup | 1 Cup | 10 |
| Beans | ½ Cup | 5 to 8 |
| Lentils | 1 Cup (cooked) | 7 |
| Progresso Healthy Classics Lentil Soup | 1 Cup | 7 |
| Campbells Black Bean Soup | 1 Cup | 5 |
| Green Giant Harvest Burger | 1 | 5 |
| Progresso Split Pea Soup | 1 Cup | 5 |
| BREADS | SERVING SIZE | FIBER (g) |
|---|---|---|
| Orowheat/Brownberry Brannola original or hearty | 2 slices | 6 |
| wheat | ||
| Orowheat Light 100% Whole Wheat | 2 slices | 6 |
| Wonder Light Wheat or 9-grain | 2 slices | 6 |
| Pita, whole wheat | 1 | 5 |
| Roman Meal Light White or Whole Wheat | 2 slices | 5 |
| Arnold Oatmeal | 2 slices | 4 |
| Roman Meal Light White or Whole Wheat | 2 slices | 4 |
| Wonder 100% Whole Wheat | 2 slices | 4 |
| Tortilla, whole wheat | 1 | 3 |
| Arnold Pumpernickel | 2 slices | 2 |
| Pepperidge Farm Jewish Seeded Rye | 2 slices | 2 |
| Roman Meal Sandwich | 2 slices | 2 |
| White, French or Vienna Bread | 2 slices | 1 |
| Pita or Tortilla, white flour | 1 | 1 |
| CEREALS | SERVING SIZE | FIBER (g) |
|---|---|---|
| Kelloggs All-Bran with extra fiber | ½ Cup | 15 |
| General Mills Fiber One | ½ Cup | 13 |
| Kelloggs Bran Buds | 1/3 Cup | 11 |
| Kelloggs All-Bran | ½ Cup | 10 |
| Nabisco 100% Bran | 1/3 Cup | 8 |
| Post Raisin Bran | 1 Cup | 8 |
| Kelloggs Fruitful Bran | 1 ¼ Cup | 6 |
| Nabisco Shredded Wheat | 2 | 6 |
| Quaker Oat Bran | 1 Cup (cooked) | 6 |
| Ralston 100% Whole Grain Wheat Chex | ¾ Cup | 5 |
| Wheatena | 1 Cup (cooked) | 5 |
| Quaker Oats | 1 Cup (cooked) | 4 |
| Quaker Oats Natural Low-Fat | ½ Cup | 4 |
| Granola | ||
| Total | ¾ Cup | 3 |
| Wheaties | 1 Cup | 3 |
| Kretshmer Wheat Germ | 1 ½ Tablespoons | 2 |
| Kelloggs Corn Flakes, Product 19 | 1 Cup | 1 |
| Rice Krispies or Special K |
| CRACKERS & SNACK FOODS | SERVING SIZE | FIBER (g) |
|---|---|---|
| Wasa Fiber Plus Crispbread | 3 | 9 |
| Wasa Hearty Rye Cripsbread | 3 | 7 |
| Wasa Multigrain Crispbread | 3 | 6 |
| Health Valley Fruit Bar | 1 | 4 |
| Nabisco Triscuits | 7 | 4 |
| No-Oil Tortilla Chips | 15-20 | 2 to 4 |
| Whole Wheat Matzos | 1 | 3 |
| Nabisco Wheat Thins | 16 | 2 |
| Archway Oatmeal Cookies | 1 | 1 |
| Nature Valley Low-Fat Chewy Granola bar | 1 | 1 |
| Quaker Rice Cakes | 0 |
| FRUITS & JUICES | SERVING SIZE | FIBER (g) |
|---|---|---|
| Apple or Pear | 1 | 4 |
| Apricots, dried | 1/3 Cup | 4 |
| Blueberries, raw | 1 Cup | 4 |
| Figs, dried | 2 | 4 |
| Apple without skin | 1 | 3 |
| Banana | 1 | 3 |
| Orange | 1 | 3 |
| Cherries | 1 Cup | 3 |
| Prunes, dried | 5 | 3 |
| Grapefruit | ½ Cup | 2 |
| Grapes | 1 ½ Cup | 2 |
| Plums | 2 | 2 |
| Nectarine or Peach | 1 | 2 |
| Cantaloupe | 1 Cup | 1 |
| Orange Juice | 1 Cup | 1 |
| GRAINS & PASTA (Cooked) | SERVING SIZE | FIBER (g) |
|---|---|---|
| Barley | 1 Cup | 6 |
| Bulgar | ¾ Cup | 6 |
| Garden burger | 1 | 5 |
| Aunt Jemima Buckwheat | 4-4 cakes | 4 |
| Pancake mix | ||
| Brown Rice | 2/3 Cup | 3 |
| Couscous, Macaroni or Spaghetti | 1 Cup | 2 |
| White Rice | 2/3 Cup | 2 |
| VEGETABLES (Cooked) | SERVING SIZE | FIBER (g) |
|---|---|---|
| Green Peas | ½ Cup | 4 |
| Baked Potato with skin | 1 | 4 |
| Sweet Potato with skin baked | 1 | 4 |
| Carrots | ½ Cup | 3 |
| Asparagus or Broccoli | ½ Cup | 2 |
| Cabbage or Spinach | ½ Cup | 2 |
| Cauliflower or Green Beans | ½ Cup | 2 |
| Lettuce, Romaine | 1 ½ Cup | 2 |
| Carrots, raw | ½ Cup | 2 |
| Corn Kernels | ½ Cup | 2 |
| Mushrooms | 1 Cup | 1 |
| Tomato, fresh, raw | ½ Cup | 1 |
| Cucumber, raw | ½ cup | 0 |