Health Wellness
Fiber moves quickly and relatively easily through your digestive tract and helps it function properly. Fiber is filling, eating it should result in eating less which should lead to weight loss. A high-fiber diet may also help reduce the risk of heart disease and diabetes.
Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.
Note: If your eating the wheat and grains an not loosing, it's possible that you may be gluten intolerant. Consult your doctor and read the section on Gluten.
| Fruits | Serving size | Total fiber (approximate grams) |
|---|---|---|
| Apple, with skin | 1 medium | 3.3 - 5.00 |
| Apricot | 3 medium | 0.98 |
| Apricots, dried | 10 halves | 2.6 |
| Banana | 1 medium | 3.92 |
| Blueberries | 1 cup | 3.5 - 4.18 |
| Cantaloupe, cubes | 1 cup | 1.28 |
| Figs, dried | 2 medium | 3.74 |
| Grapefruit | 1/2 medium | 6.12 |
| Orange, navel | 1 medium | 3.1 - 3.40 |
| Peach | 1 medium | 2.00 |
| Peaches, dried | 3 pieces | 3.18 |
| Plum | 1 medium | 1.00 |
| Raisins | 1.5 oz box | 1.60 |
| Raspberries | 1 cup | 8.34 |
| Strawberries | 1 cup | 3.3 - 3.98 |
| Grains, cereal & pasta | Serving size | Total fiber (grams) |
| Spaghetti, whole-wheat | 1 cup | 6.3 |
| Bran flakes | 3/4 cup | 5.1 |
| Oatmeal | 1 cup | 4.0 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat | 1 slice | 1.9 |
| Bread, mixed-grain | 1 slice | 1.7 |
| Bread, cracked-wheat | 1 slice | 1.4 |
| Bran cereal | 1 cup | 19.94 |
| Bread, whole wheat | 1 slice | 2.00 |
| Oats, rolled dry | 1 cup | 12.00 |
| Pasta, whole wheat | 1 cup | 6.34 |
| Rice, dry brown | 1 cup | 7.98 |
| Legumes, nuts & seeds | Serving size | Total fiber (grams) |
| Almonds | 1 oz | |
| Black beans, cooked | 1 cup | |
| Cashews | 18 nuts | 0.9 |
| Lentils | 1 cup | 15.6 |
| Black beans | 1 cup | 15.0 |
| Lima beans | 1 cup | 13.2 |
| Baked beans, canned | 1 cup | 10.4 |
| Almonds | 24 nuts | 3.3 |
| Pistachio nuts | 47 nuts | 2.9 |
| Peanuts | 28 nuts | 2.3 |
| Flax seeds | 3 tbs |
6.97
|
| Garbanzo beans, cooked | 1 cup |
5.80
|
| Kidney beans, cooked | 1 cup |
13.33
|
| Peanuts | 1 oz |
2.30
|
| Pistachio nuts | 1 oz |
3.10
|
| Pumpkin seeds | 1/4 cup |
4.12
|
| Soybeans, cooked | 1 cup |
7.62
|
| Sunflower seeds | 1/4 cup |
3.00
|
| Walnuts | 1 oz |
3.08
|
| Vegetables | Serving size | Total fiber (grams) |
| Artichoke, cooked | 1/2 cup | 4.5 |
| Beets, cooked | 1 cup | 2.85 |
| Beet greens | 1 cup | 4.20 |
| Broccoli, cooked | 1 cup | 2.30 |
| Brussels sprouts | 1 cup | 6.4 |
| Brussels sprouts | 1 cup | 2.84 |
| Cabbage, cooked | 1 cup | 4.20 |
| Carrot | 1 medium | 2.0 |
| Carrot, cooked | 1 cup | 5.22 |
| Cauliflower, cooked | 1 cup | 3.43 |
| Cole slaw | 1 cup | 4.00 |
| Collard greens, cooked | 1 cup | 2.58 |
| Corn | 1 cup | 4.2 |
| Corn, sweet | 1 cup | 4.66 |
| Green beans | 1 cup | 3.95 |
| Celery | 1 stalk | 1.02 |
| Kale, cooked | 1 cup | 7.20 |
| Onions, raw | 1 cup | 2.88 |
| Peas, cooked | 1 cup | 8.84 |
| Peppers, sweet | 1 cup | 2.62 |
| Pop corn, air-popped | 3 cups | 3.60 |
| Potato, baked w/skin | 1 medium | 4.4 - 4.80 |
| Peas | 1 cup | 8.8 |
| Spinach leaves | 2 cup | 5.5 |
| Spinach, cooked | 1 cup | 4.32 |
| Summer squash, cooked | 1 cup | 2.52 |
| Sweet potato, cooked | 1 cup | 5.94 |
| Swiss chard, cooked | 1 cup | 3.68 |
| Tomato | 1 medium | 1.00 |
| Tomato paste | 1/4 cup | 3.0 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Winter squash, cooked | 1 cup | 5.74 |
| Zucchini, cooked | 1 cup | 2.63 |