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 |