What is Fiber?
Fiber gives plants structure and is indigestible by humans. Because it is not digestible, it does not add calories. Fiber is found only in plant foods, but not just in whole grains. It also is in fruits, vegetables, dry beans, and nuts. Fiber is not found in animal products, such as milk, cheese, fish, poultry, or meat.
Types of Fiber
| SOLUBLE Dissolves in water Attracts water and forms a gel Helps slow down digestion Delays stomach emptying Mostly found in: – Oatmeal and oat cereal – Beans, lentils, chickpeas – Apples, oranges, pears, strawberries, blueberries, psyllium, cucumbers, celery and carrots – Flaxseed and chia seeds (better if milled) |
| INSOLUBLE High in roughage Increases stool bulk Speeds passage of stools through the bowel Helps prevent constipation Mostly found in: – Whole-wheat and whole grains – Corn, barley, couscous, brown rice, bulgur – Zucchini, broccoli, cabbage, onions, tomatoes, dark leafy vegetables, grapes |
A diet high in fiber helps to increase movement through the gastrointestinal tract, therefore decreasing the symptoms associated with constipation. Increased fiber may also be beneficial in reducing the risk of colon cancer and lowering blood cholesterol and triglycerides. Ideally, adults should consume 25-35 grams of fiber per day and children about 15 grams per day. When beginning the high-fiber diet it is important to slowly increase the amount of fiber over a course of a few weeks. Adding fiber too quickly can cause bloating, diarrhea, or pain. It is also important to ensure your drink enough of fluids while on the high fiber diet allowing for fiber to be processed without discomfort.
Fiber Values
| Fruit | Serving Size | Dietary Fiber (grams) |
| Apple, raw with skins | 1 large | 4 |
| Apricots, dried | 5 halves | 2 |
| Apricots, raw with skins | 2 | 1.4 |
| Avocado | ½ med | 9 |
| Bananas | 1 med | 3 |
| Blackberries, raw | ½ cup | 5 |
| Cherries, raw | 10 large | 1.1 |
| Cranberries, raw | ½ cup | 4 |
| Dates, dried | 3 | 2 |
| Figs, dried | 1 med | 3.7 |
| Grapefruit, raw | ½ | 0.8 |
| Grapes, purple | 15 | 0.5 |
| Guava | 1 med | 3 |
| Kiwi | 1 med | 2.1 |
| Mango | 1 med | 3.3 |
| Melon | 1 cup | 1.5 |
| Nectarine, raw with skin | 1 small | 1.5 |
| Orange, without skin | 1 small | 2.3 |
| Peach, raw with skin | 1 med | 2.3 |
| Pear, raw with skin | 1 med | 6 |
| Pineapple, raw | ½ cup | 0.8 |
| Plums, raw with skin | 3 small | 2 |
| Prunes, dried | 6 | 12 |
| Raisins | ¼ cup | 2 |
| Raspberries, raw | ½ cup | 4.6 |
| Strawberries, raw | ½ cup | 2 |
| Tangerine | 1 large | 2 |
| Vegetables | Serving Size | Dietary Fiber (grams) |
| Asparagus | ½ cup | 3.5 |
| Bean sprouts, raw | ½ cup | 1.5 |
| Beans, green, cooked | ½ cup | 2.1 |
| Beets, cooked | ½ cup | 2.1 |
| Broccoli, cooked | ½ cup | 3.5 |
| Brussels sprouts, cooked | ½ cup | 2.3 |
| Cabbage, cooked | ½ cup | 2.1 |
| Carrots, raw | ½ cup | 1.8 |
| Cauliflower, cooked | ½ cup | 1.6 |
| Celery, raw | ½ cup | 1.1 |
| Collard greens, cooked | 1 cup | 5 |
| Corn, fresh | 1 med ear | 5.2 |
| Cucumber, raw | ½ cup | 1.1 |
| Kale, cooked | ½ cup | 1.3 |
| Lettuce | 1 cup | 0.8 |
| Mushrooms, raw | ½ cup | 0.9 |
| Mustard greens, raw | ½ cup | 1 |
| Okra, raw | ½ cup | 1.6 |
| Onion, raw | ½ cup | 1.2 |
| Peas, green | ½ cup | 4 |
| Pepper, green, raw | ½ cup | 1.1 |
| Potato, baked with skin | 1 med | 3.8 |
| Radishes, raw | ½ cup | 1.3 |
| Spinach, cooked | ½ cup | 6.5 |
| Squash, summer, cooked | ½ cup | 2 |
| Squash, winter, cooked | ½ cup | 3.5 |
| Sweet Potato, cooked | 1 med | 4 |
| Swiss chard, cooked | 1 cup | 4 |
| Tomato, cooked | ½ cup | 1.5 |
| Tomato, raw | 1 small | 1.5 |
| Turnip, cooked | ½ cup | 2 |
| Yam, cooked | ½ cup | 3.9 |
| Zucchini, raw | ½ cup | 2 |
| Breads & Cereals | Serving Size | Dietary Fiber (grams) |
| Breads: | ||
| Bran muffin | 1 | 2 |
| Sprouted | 1 slice | 5 |
| Whole grain | 1 slice | 2.1 |
| Whole wheat | 1 slice | 1.3 |
| Grains, cooked: | ||
| Quinoa | 1 cup | 5 |
| Rice, brown | ½ cup | 2.4 |
| Rice, wild | 1 cup | 3 |
| Pasta, whole wheat | 1 cup | 6 |
| Pasta, chickpeas | 1 cup | 16 |
| Cereals: | ||
| 100% All Bran | ⅓ cup | 8.4 |
| 40% Bran Flakes | 1 cup | 6 |
| Bob’s Red Mill High Fiber Hot Cereal | 1/3 cup, dry | 10 |
| Bran Chex | 1 cup | 8.2 |
| Corn Bran | 1 cup | 8.8 |
| Grapenuts | ⅓ cup | 5.4 |
| Oatmeal, instant, dry | 1 package | 3.3 |
| Oats, whole, dry | ¼ cup | 2.9 |
| Puffed Wheat | 1 cup | 4.5 |
| Shredded Wheat | 1 biscuit | 2.8 |
| Total | 1 cup | 3.3 |
| Unprocessed Bran | 1 tsp | 2 |
| Wheat Chex | 1 cup | 3 |
| Wheaties | 1 cup | 3.5 |
| Legumes, cooked | Serving Size | Dietary Fiber (grams) |
| Beans, black | ½ cup | 7.5 |
| Beans, brown | ½ cup | 8.4 |
| Beans, kidney | ½ cup | 9.7 |
| Beans, lima | ½ cup | 8.3 |
| Beans, pinto | ½ cup | 8.9 |
| Beans, white | ½ cup | 7.9 |
| Lentils, cooked | ½ cup | 3.7 |
| Nuts | Serving Size | Dietary Fiber (grams) |
| Almonds | 1 oz | 3.5 |
| Brazil nuts | 1 oz | 2.1 |
| Cashews | 1 oz | 0.9 |
| Chestnuts | 1 oz | 1.5 |
| Peanuts | 1 oz | 2.4 |
| Pecans | 1 oz | 2.7 |
| Pistachios | 1 oz | 2.9 |
| Walnuts | 1 oz | 1.9 |
| Snack Foods | Serving Size | Dietary Fiber (grams) |
| Edamame | 1 cup | 6 |
| Crackers, rye wafers | 1 ounce | 6 |
| Popcorn, popped | 3 cups | 3 |
| Pumpkin seeds | ½ cup | 3 |
| Sunflower seeds | ¼ cup | 3 |
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