The average American consumes approximately 12 grams of fiber everyday. Diets rich in daily dietary fiber can help reduce the risk certain medical problems such as colon and other cancers, diabetes, and cardiovascular disease. 35 grams or more is recommended for optimal health.Fiber-Visuals teaching tubes visually display the good sources of dietary fiber and some comparisons food sources that are not as rich in dietary fiber. The Fiber-Visuals 12 pack contains the following 12 foods: Bran Flakes with Raisins Oatmeal White Bread Wheat Bread Orange Orange Juice Raspberries Pinto Beans Broccoli Sweet Potato Natural Almonds