FIBER
Eating foods with Fiber
- Decreases the risk of heart disease
- Prevents Constipation & Hemorrhoids
- May prevent Colon Cancer
- Block fat absorption
Doctors daily recommendation is
25 grams for women
& 38 grams for men
-
High Fiber = 5 or more grams
Good Fiber = 2.5 - 4.9 grams
g = Grams C = cup T = Tablespoon oz = ounce
| FRUIT | AMOUNT | FIBER |
|---|---|---|
| APPLE Raw with skin |
1 small | 3 g |
| APPLE Raw with skin |
1 medium | 4 g |
| APPLE Raw with skin |
1 large | 4.5 g |
| APPLE Baked |
1 large | 5 g |
| APPLESAUCE | 2/3 C | 3.6 g |
| APRICOT | 3 medium | 0.98 g |
| APRICOT Dried |
5 pieces | 2.89 g |
| AVOCADO | 1 medium | 11.84 g |
| BANANA | 1 medium | 4 g |
| BLUEBERRIES | 1 C | 3.92 g |
| CANTALOUPE Cubes |
1 C | 1.28 g |
| FIGS Dried |
2 medium | 3.74 g |
| GRAPEFRUIT | 1/2 medium | 6.12 g |
| ORANGE Navel |
1 large | 4.42 g |
| PEACH | 1 medium | 2 g |
| PEACH Dried |
3 pieces | 3.18 g |
| PEAR | 1 large | 5.02 g |
| PLUM | 1 medium | 1 g |
| PRUNES | 1/4 C | 3.02 g |
| RAISINS | 1.5 oz box | 1.6 g |
| RASPBERRIES | 1 C | 8.36 g |
| STRAWBERRIES | 1 C | 3.82 g |
| VEGETABLES | AMOUNT | FIBER |
| All vegetables are cooked unless stated otherwise | ||
| BEETS |
1 C | 2.85 g |
| BEET Greens |
1 C | 4.2 g |
| BOK CHOY |
1 C | 2.76 g |
| BROCCOLI |
1 C | 4.5 g |
| BRUSSEL SPROUTS | 1 C | 2.84 g |
| CABBAGE Raw |
1 C | 4.2 g |
| CARROT Raw |
1 medium | 2 g |
| CARROTS Raw |
1 C | 5.22 g |
| CAULIFLOWER |
1 C | 3.43 g |
| COLESLAW Raw |
1 C | 4 g |
| COLLARD GREENS |
1 C | 2.58 g |
| CORN |
1 C | 4.66 g |
| GREEN BEANS | 1 C | 3.95 g |
| CELERY Raw |
1 stalk | 1.02 g |
| KALE |
1 C | 7.2 g |
| ONIONS Raw |
1 C | 2.88 g |
| PEAS |
1 C | 8.84 g |
| PEPPERS Raw & Sweet |
1 C | 2.62 g |
| POPCORN Air Popped |
3 C | 3.6 g |
| POTATO Baked w/skin |
1 medium | 4.8 g |
| SPINACH |
1 C | 4.32 g |
| SUMMER SQUASH |
1 C | 2.52 g |
| SWEET POTATO |
1 C | 5.94 g |
| SWISS CHARD |
1 C | 3.68 g |
| TOMATO Raw |
1 medium | 1 g |
| WINTER SQUASH |
1 C | 5.74 g |
| ZUCCHINI (Summer Squash) |
1 C | 2.63 g |
| CEREAL, GRAINS, PASTA | AMOUNT | FIBER (grams) |
| All Grains are cooked | ||
| AMARANTH | 1/2 C | 9 g |
| BARLEY | 1 C | 13.6 g |
| BREAD Whole Wheat |
1 slice | 2 g |
| BROWN RICE | 1 C | 3.5 g |
| BUCKWHEAT | 1 C | 4.54 g |
| BULGAR | 1 C | 8.19 g |
| CEREAL All Bran - Original |
1/2 C | 10 g |
| CEREAL Kellogg's Raisin Bran |
1 C | 7 g |
| COUSCOUS | 1 C | 2.2 g |
| FLAX SEED | 2 T | 5.41 g |
| KASHA | 1 C | 4.5 g |
| KASHI | 1/2 C | 6 g |
| MILLET | 1/2 C | 1 g |
| OATS Rolled |
1 C | 4 g |
| PANCAKES Buckwheat |
4 (4 inches each) |
4 g |
| PASTA Whole Wheat |
1 C | 6.3 g |
| QUINOA | 1/2 C | 5 g |
| TABOULI | 1 C | 8.19 g |
| BEANS, NUTS, SEEDS | AMOUNT | FIBER (grams) |
| Beans & Lentils are canned or cooked | ||
| ALMONDS Whole |
1 oz | 4.22 g |
| ALMONDS Sliced |
1/4 C | 2.4 g |
| ALMONDS Slivered |
1 T | 0.6 g |
| BLACK BEANS | 1 C | 14.92 g |
| CASHEWS | 1 oz | 1 g |
| CHICK PEAS (Garbanzo Beans) |
1 C | 5.8 g |
| FLAX SEEDS | 3 tbs | 6.97 g |
| GARBANZO BEANS (Chick Peas) |
1C | 5.8 g |
| KIDNEY BEANS | 1 C | 13.33 g |
| LENTILS Red |
1 C | 15.64 g |
| LIMA BEANS | 1 C | 13.16 g |
| PEANUTS | 1 oz | 2.3 g |
| PISTACHIOS | 1 oz | 3.1 g |
| PUMPKIN SEEDS | 1/4 C | 4.12 g |
| SOY BEANS | 1 C | 7.62 g |
| SUNFLOWER SEEDS | 1/4 C | 3 g |
| WALNUTS | 1 oz | 3.08 g |
The fiber count for most packaged foods
can be found on the label
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