Sources of Fiber
Your goal is 25-40 grams of fiber each day. I got this from my doctor.
Cereals
| Source | Serving | Amount of Fiber |
|---|---|---|
| All-Bran Bran Buds | 1 cup | 34g |
| Fiber One | 1 cup | 24g |
| Multigrain Oatmeal | 1 cup | 14g |
| Oatmeal | 1 cup | 10g |
| Raisin Bran | 1 cup | 7g |
| Shredded Wheat | 1 cup | 6g |
Legumes / Beans
| Source | Serving | Amount of Fiber |
|---|---|---|
| Split peas, boiled | 1 cup | 16g |
| Lentils, boiled | 1 cup | 13g |
| Black beans, boiled | 1 cup | 15g |
| Kidney beans | 1 cup | 12g |
| Lima beans | 1 cup | 12g |
| Baked beans, canned | 1 cup | 10g |
Grains
| Source | Serving | Amount of Fiber |
|---|---|---|
| Barley, pearl, cooked | 1 cup | 6g |
| Spaghetti, wheat | 1 cup | 6g |
| Quinoa, cooked | 1 cup | 5g |
| Brown rice, cooked | 1 cup | 3.5g |
| White rice, cooked | 1 cup | 1g |
Bread
| Source | Serving | Amount of Fiber |
|---|---|---|
| Bread, whole-wheat | 1 slice | 2g |
| Bread, rye | 1 slice | 2g |
| Bread, white | 1 slice | 0.8g |
Dried Fruit
| Source | Serving | Amount of Fiber |
|---|---|---|
| Prunes | 6 prunes | 12g |
| Raisins | 1 cup | 8g |
| Dried Cranberries | 1 cup | 7g |
Fresh Fruit
| Source | Serving | Amount of Fiber |
|---|---|---|
| Raspberries | 1 cup | 8g |
| Pear | 1 medium | 6g |
| Apple, with skin | 1 medium | 4g |
| Banana | 1 medium | 3g |
| Orange | 1 medium | 3g |
| Strawberries | 1 cup | 3g |
Vegetables
| Source | Serving | Amount of Fiber |
|---|---|---|
| Green peas, boiled | 1 cup | 9g |
| Broccoli, boiled | 1 cup | 5g |
| Brussel sprouts | 1 cup | 4g |
| Potato, Baked, with skin | 1 medium | 4g |
| Green beans | 1 cup | 3g |
| Sweet corn, boiled | 1 cup | 3g |
| Cauliflower, raw | 1 cup | 2g |
| Lettuce | 1 cup shredded | 0.5g |
Nuts and Seeds
| Source | Serving | Amount of Fiber |
|---|---|---|
| Chia seeds | 1 ounce | 10g |
| Almonds (23 nuts) | 1 ounce | 3.5g |
| Pistachios (49 nuts) | 1 ounce | 3g |
| Sunflower kernels | 1 ounce | 3g |