Foods with Fiber
and Vitamin B-1

Do you get adequate Vitamin B1 from the healthful foods with fiber in your meals?

High fiber foods are typically rich in nutrition and contain an abundance of the vitamins and minerals you need the most.

Vitamin B1, thiamine (or thiamin), is one of several B vitamins needed for cell metabolism.

In a high fiber diet plan you will find several vitamin B compounds in the same foods. You will find vitamin B1 in whole, unprocessed foods like whole-grain cereals, lentils and beans, and potatoes. Use our simple tool to list the vitamins in your favorite foods.

Fiber Foods with Thiamine (B1)

Fruits	Vegetables	Grains and Nuts
Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon	Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Soy Beans Soy Milk Spirulina Sweet Potato	Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Hazelnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White

Vitamin B1, Especially Good For…

• Cell Metabolism
• Converting Carbohydrates into Energy
• Heart and Muscle health
• Nervous System

How Much Do You Need?

Children:

• 0 - 6 months: 0.2 milligrams per day (mg/day)
  7 - 12 months: 0.3 mg/day
  1 - 3 years: 0.5 mg/day
  4 - 8 years: 0.6 mg/day
  9 - 13 years: 0.9 mg/day
  
  Adolescents and Adults:
  Males 14 and older: 1.2 mg/day
  Females 14 to 18 years: 1.0 mg/day
  Females 19 and older: 1.1 mg/day