Try to find foods that contain fiber
(not foods with added fiber, fiber supplements, or fiber enriched products)

Pirate’s Booty, Aged White Cheddar (2017, B&G Foods, Inc.)

Search for whole grain products, fruits, vegetables, beans, peas, and legumes along with nuts and seeds as these all contain fiber.

Example from label: 1g of Dietary Fiber. Because this product is made with the refined grains cornmeal, and rice flour it contains little to no fiber.

When looking for food products, search for foods that contain approximately 2 to 3 grams (or more) of fiber per serving.

According to 2015–2020 dietary guidelines of the United States Department of Health and Human Services and the United States Department of Agriculture (2015), the current fiber recommendations for the average adult, 19 and older, is 28 grams per day for both men and women (p. 97).

Watch this video on “Label Reading: Are there any healthy cereals?” by Jeff Novick.

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