Dr. Fleege Pediatric Dentist

Office Hours:
M - Th: 8am - 5pm
Fridays: by appointment only
(206) 622-6696
Fax: (206) 292-8090

Patrick A. Fleege, D.D.S, INC, PS
Dentistry for Children and Teens
509 Olive Way, Suite 1024
Medical Dental Building
Seattle, Washington 98101

EAT MORE ROUGHAGE!
Remember: An adult's eventual goal is about 30 grams of fiber per day. But, give yourself 6 months to reach that level.

*EXCELLENT SOURCES* (7 OR MORE GRAMS) Raspberries 1 cup All Bran Cereal 1/3 cup Fiber One Cereal cup Oat Flakes Cereal 2 oz. Butter Beans cup Great Northern Beans cup Kidney Beans cup Navy Beans cup Broccoli, cooked 1 stalk Healthy Valley Vegetable Chili with Beans 4 oz. Prunes 1 cup Split Peas cup Health Valley Almond & Date Oat Bran muffin 1 muffin Post Raisin Bran 1 cup Health Valley Real Italian Minestrone Soup 1 cup	*VERY GOOD SOURCES* (5 - 6 GRAMS) Blackberries cup Brussels sprouts 1 cup Turnips cup Black beans cup Black-eyed peas cup Pinto beans cup Spinach, cooked cup Lentils cup Progresso Healthy Classics Lentil Soup 1 cup Nabisco Spoon-Size Shredded Wheat 1 cup Ralston 100% Whole Grain Wheat Chex cup Pita, whole wheat 1 pita Almonds cup Quaker Plus Fiber Hot Cereal 1 pkg. Raisins, seedless 1 cup Red Beans cup	*GOOD SOURCES* (2 - 4 GRAMS) Oatmeal 1/3 cup Popcorn 3 cups Pumpernickel bread 1 slice Rye Bread 1 slice Sweet Potato 1/3 cup Apples 1 Nectarines 1 medium Apricots 4 Figs, dried 2 Grits 1 cup Oranges 1 Pears 1 Plums 2 Corn, cooked cup Prunes, dried 4 medium Strawberries 1 cup Beets cup Lima Beans cup Banana 1 medium Brown Rice 2/3 cup Peanut Butter 2 Tbsp. Peaches 1 medium String Beans cup Peas 1 cup Wild Rice 1 cup Winter Squash cup Quaker Quick Oats 1 cup Aunt Jemima Buckwheat Pancake Mix 4 pancakes Baked Potato with skin 1 Tortilla, whole wheat 1 Nabisco Wheat 'N' Bran Triscuits 7 Wonder 100% Whole Wheat Bread 1 slice
Helpful Hints for Adding More Fiber Remember-you only get fiber from plant foods. There is no fiber in animal products. Add fiber gradually, not all at once. Drink PLENTY of fluids to keep your digestive running smoothly. Choose whole-grain bread, crackers, pasta, and flour. Add beans, peas, and lentils to soups, stews, and salads. Eat fresh fruit in place of fruit juice.