Adding Fiber To Your Breakfast Will Help You Get Through The Day

Cereals, whole-grain breads and fruits are among the easiest ways to add fiber to your diet.

The following will help you make high-fiber breakfast choices to get your day started off right.

Over the course of the day, you should try to eat between 20 to 30 grams of fiber.

CEREALS (ABOUT 1 OUNCE)

Whole-bran cereal (1/3 cup), 8.5 grams fiber.

100 percent bran cereal (1/2 cup), 8.4 grams fiber.

Bite-size bran squares cereal (1/2 cup), 4.6 grams fiber.

Sweetened oat and bran cereal (1/2 cup), 4.3 grams fiber.

40 percent bran flakes (3/4 cup), 4 grams fiber.

Granola, homemade (1/4 cup), 3 grams fiber.

Raisin bran (1/2 cup), 3 grams fiber.

Oatmeal (3/4 cup cooked), 3 grams fiber.

Shredded wheat (1 biscuit), 2.2 grams fiber.

Wheat flakes (1 cup), 2 grams fiber.

Corn grits (1 cup), 0.6 grams fiber.

BREADS

Oat-bran and raisin muffin, 5.2 grams fiber.

Whole-wheat bread (1 slice, toasted), 2.7 grams fiber.

Bran muffin, homemade, 2.5 grams fiber.

Oat-bran English muffin (1 whole), 2 grams fiber.

Plain English muffin, toasted (1 whole), 1.5 grams fiber.

Plain bagel (1 whole), 1.2 grams fiber.

Waffles, frozen (one 4-inch square), 0.9 grams fiber.

White bread (1 slice, toasted), 0.6 grams fiber.

FRUIT

Figs (3), 6 grams fiber.

Dried prunes (1/2 cup), 5.5 grams fiber.

Dried apricots (1/2 cup), 5.1 grams fiber.

Pear (1 medium), 3.9 grams fiber.

Raisins (1/2 cup), 3.8 grams fiber.

Orange (1 medium), 3.1 grams fiber.

Dates (5), 3 grams fiber.

Apple (1 medium, with skin), 3 grams fiber.

Raspberries (1/2 cup), 2.8 grams fiber.

Peach (1 medium), 2.4 grams fiber.

Strawberries (1/2 cup), 1.9 grams fiber.

Banana (1 medium), 1.8 grams fiber.

Cantaloupe, cubed (1 cup), 1.3 grams fiber.

Orange juice (1/2 cup), 1 gram fiber.

Grapefruit (1/2 of a medium), 1 gram fiber.