A High Fiber Diet Works Wonders For Your Health: Fiber in Foods


High Fiber Diet 
Reference Tables To Increase Your Intake – Fiber in Foods

A high fiber diet lowers your cholesterol, and may reduce your risk for heart disease, diabetes, and weight gain.

Although the recommended amount of fiber is 21-35 grams per day, most people get only a fraction of what they should.

If you know you need to get more fiber in your diet, use the tables below as a reference in building your personal high fiber diet.

Fiber in Foods:

Fruits
Vegetables
Legumes
Breads
Cereal Grains
Cereal
Crackers
Snacks

Fiber in Fruit

Fruit Type Total (g) Soluble (g) Insoluble (g)
Apple, 3″ 5.7 1.5 4.2
Banana, 7″ 2.8 0.7 2.1
Blackberries, 1/2 cup 3.8 3.1 0.7
Blueberries, 1/2 cup 1.9 0.2 1.7
Cherries, fresh, 1/2 cup 1.7 0.5 1.2
Grapefruit, 4″ dia., half 1.5 1.2 0.3
Grapes, 1/2 cup 0.8 0.3 0.5
Figs, 3 small 5.3 2.3 3.0
Kiwi, large 3.1 0.7 2.4
Mango, medium 3.7 1.5 2.2
Melon, 1/2 1.75 0.50 1.25
Orange, 3″ diameter 4.4 2.6 1.8
Peach, medium 3.2 1.3 1.9
Pear, 3″ diameter 4.0 2.2 1.8
Pineapple, 1/2 cup 1.0 0.1 0.9
Plum, large 1.7 0.9 0.8
Raspberries, 1/2 cup 4.2 0.4 3.8
Strawberries, 1/2 cup 1.9 0.5 1.4
Prunes, 3 medium 1.9 1.0 0.9

Integrate fruits your high fiber diet.

Fiber in Vegetables

Vegetable Type Total (g) Soluble (g) Insoluble (g)
Artichoke, medium, cooked 6.5 4.7 1.8
Asparagus spears, cooked 1.4 0.7 0.7
Beans, cooked 1.9 0.8 1.1
Beets, 1/2 cup 1.5 0.7 0.8
Bok choy, raw, 1 cup 0.7 0.3 0.4
Bok choy, 1/2 cup 1.4 0.5 0.9
Broccoli, raw, 1/2 cup 1.3 0.5 0.8
Broccoli, cooked 1.4 1.2 1.2
Brussels sprouts, 1/2 cup 3.3 2.0 1.3
Cabbage, green, cooked 1.8 0.8 1.0
Cabbage, red, shredded 0.8 0.3 0.5
6 Baby Carrots 2.8 1.4 1.4
Carrots, cooked, 1/2 cup 1.6 1.1 1.5
Cauliflower, raw, 1/2 cup 1.3 0.5 0.8
Cauliflower, cooked, 1/2 cup 1.7 0.4 1.3
Celery, 1 large stalk 1.1 1.5 1.5
Chiles, hot pepper, raw 3.0 0.4 0.7
Corn, 1/2 cup 2.0 0.3 1.7
Eggplant, cooked, 1/2 cup 1.3 0.4 0.9
Greens, 1/2 cup cooked 0.4 0.1 0.3
Lettuce, iceberg, 1 cup 0.8 0.1 0.7
Lettuce, Romaine, 1 cup 0.9 0.3 0.6
Mushrooms, cooked, sliced 1.8 0.2 1.6
Onions, 1/2 cup cooked 2.0 1.2 0.8
Peas, cooked, 1/2 cup 4.3 1.2 3.1
Peppers, green/red, 1/2 cup 1.3 0.5 0.8
Potato w/skin, medium 2.9 1.2 1.7
Potato w/skin, medium 2.9 1.2 1.7
Potato, mashed, 1/2 cup 1.6 0.9 0.7
Pumpkin, 1/2 cup mashed 3.6 0.5 3.1
Spinach, 1/2 cup cooked 2.7 0.5 2.2
Spinach, 1 cup raw 0.4 0.1 0.3
Squash, winter, cooked 3.3 1.9 1.4
Squash, butternut 1.7 0.7 1.0
Sweet potatoes, 1/2 cup 3.8 1.4 2.4
Tomatoes, medium, raw 0.9 0.0 0.9
Water chestnuts, 1/2 cup 1.2 0.9 1.3
Zucchini, cooked, 1/2 cup 1.2 0.5 0.7
Frozen mixed vegetables
Cauliflower/broccoli, 1/2 c 1.5 0.6 0.9
Corn/carrots/greenbeans, 1/2 c 4.0 1.9 2.1
Corn/ lima beans 1/2 c 4.9 1.8 3.1
broccoli/pep/mushroom, 1/2 c 1.8 0.7 1.1
Peas/ carrots, 1/2c 2.5 0.9 1.6

Integrate vegetables into your high fiber diet.

Fiber in Legumes

Legumes Total (g) Soluble (g) Insoluble (g)
Chick , 1/2 cup 6.2 1.3 4.9
Kidney beans, 1/2 cup ckd 5.8 2.9 2.9
Navy beans, 1/2 cup ckd 5.8 2.2 3.6
Northern beans, 1/2 cup 5.6 1.4 4.2
Pinto beans, 1/2 cup ckd 7.4 1.9 5.5
Soybeans, 1/2 cup ckd 5.1 2.3 2.8
Tofu, 1/2 cup 1.4 0.9 0.6

Integrate legumes into your high fiber diet.

Fiber in Breads

Breads, 1 Med Slice Total (g) Soluble (g) Insoluble (g)
Whole wheat 1.9 0.3 1.6
Multigrain 1.8 0.3 1.5
Pumpernickel 1.5 0.8 0.7
Rye 1.5 0.8 0.7
Raisin 1.2 0.3 0.9
White or sourdough 0.7 0.4 0.3
Cinnamon Swirl 0.6 0.3 0.3
Pita, 7″ diameter, white 1.3 0.7 0.6
Pita 7″ diameter, wheat 4.4 0.7 3.7
Tortilla, plain, 6″ 1.4 0.2 1.1
Tortilla, plain, 8″ 1.4 0.4 1.0
Bagel, white, 3.5″ dia. 1.6 0.6 1.0
Bagel, wheat, 3.5″ dia. 3.1 0.9 2.2

Integrate breads into your high fiber diet.

Fiber in Cereal Grains

Cereal Grains Total (g) Soluble (g) Insoluble (g)
Barley, 1/2 cup ckd 4.2 0.9 3.3
Bulgar, 1/2 cup ckd 2.9 0.5 2.4
Couscous, 1/2 cup ckd 1.3 0.3 1.0
Millet, 1/2 cup ckd 3.3 0.6 2.7
Rice, brown, 1/2 cup ckd 1.7 0.1 1.6
Rice, white, 1/2 cup ckd 0.2 0.0 0.2
Rice, wild, 1/2 cup ckd 1.5 0.2 1.3
Noodles, white spaghetti 0.9 0.4 0.5
Noodles, whole wheat 2.3 0.5 1.8
Noodles, spinach, 1/2 cup 0.9 0.4 0.5

Integrate cereal grains into your high fiber diet.

Fiber in Cereal

Cereal (1 cup) Total (g) Soluble (g) Insoluble (g)
Cherrios 2.6 1.2 1.4
Cornflakes 0.7 0.0 0.7
Raisin bran 8.4 1.2 7.2
Rice Krispies 0.2 0.0 0.2
Farina 1.2 0.5 0.7
Grits, corn 0.4 0.0 0.4
Oatmeal 3.8 1.8 2.0

Integrate cereal into your high fiber diet.

Fiber in Crackers

Crackers (1 oz) Total (g) Soluble (g) Insoluble (g)
Wheat Thins 1.2 0.3 0.9
Saltines 1.2 0.4 0.8
club 0.6 0.4 0.2
cheese rounds 0.6 0.2 0.4
Triscuits 0.5 0.2 0.3
Ritz 0.5 0.3 0.2
butter 0.5 0.3 0.2
graham, 2″ square 0.3 0.2 0.1

Integrate crackers into your high fiber diet.

Fiber in Snacks

Snacks Total (g) Soluble (g) Insoluble (g)
Popcorn, microwave, 3 cups 2.4 0.0 2.4
Cereal party mix, 1 cup 1.8 0.4 1.4
Cheese puffs, 1 cup 1.7 0.0 1.7
Potato chips, 1 oz 1.4 0.8 0.6
Corn chips, 1 cup 1.2 0.0 1.2
Pretzels, 1 oz 1.1 0.3 0.8

Integrate snacks into your high fiber diet.

Remember to increase your fiber intake gradually. A rapid increase of fiber could cause bloating, discomfort and constipation. Your body takes time to adjust to a high fiber diet. Use this list of fiber in foods to so start slow and work your way to the recommended daily allowance.

 

Reference: Northwestern University Feinberg School of Medicine Fact Sheet.

All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

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