High-fiber foods

Fiber, along with adequate fluid intake, moves quickly and relatively easily through your digestive tract and
helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.

Fiber content of  foods.
Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber amounts
for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.
Articles  - Nutrition
Fruits
 Serving size
 Total fiber (grams)*
Raspberries (fresh)
 1 cup
 8.0
Blackberries, raw
 1 cup
 7.6
Dates
 1/2 cup
 7.1
Pear, with skin
 1 medium
 5.1
Apple, with skin
 1 medium
 4.4
Figs, dried
 2 medium
 3.7
Blueberries
 1 cup
 3.5
Strawberries
 1 cup
 3.3
Banana
 1 medium
 3.1
Orange
 1 medium
 3.1
Nectarine
 1 large
 2.3
Raisins
 1.5-ounce box
 1.6
Grains, cereal & pasta
 Serving size
 Total fiber (grams)*
Spaghetti, whole-wheat, cooked
 1 cup
 6.3
Barley, pearled, cooked
 1 cup
 6.0
Oat bran muffin
 1 medium
 5.2
Shredded Wheat
 1 cup
 5.1
Bran flakes
 3/4 cup
 5.1
Oatmeal, quick, regular or instant, cooked
 1 cup
 4.0
Popcorn, air-popped
 3 cups
 3.6
Brown rice, cooked
 1 cup
 3.5
Pumpernickel bread
 1 slice
 2.7
Bread, rye
 1 slice
 1.9
Bread, whole-wheat or multigrain
 1 slice
 1.9
Legumes, nuts & seeds
 Serving size
 Total fiber (grams)*
Garbanzo (pinto) beans, cooked
 1/2 cup
 17.8
Split peas, cooked
 1 cup
 16.3
Lentils, cooked
 1 cup
 15.6
Black beans, cooked
 1 cup
 15.0
Lima beans, cooked
 1 cup
 13.2
Bean with ham soup
 1 cup
 11.2
Baked beans, vegetarian, canned, cooked
 1 cup
 10.4
Kidney beans, cooked
 1/2 cup
 9.7
Navy beans, cooked
 1/2 cup
 9.5
Sunflower seeds, hulled
 1/4 cup
 3.6
Almonds
 1 ounce (22 nuts)
 3.3
Pistachio nuts
 1 ounce (49 nuts)
 2.9
Pecans
 1 ounce (19 halves)
 2.7
Vegetables
 Serving size
 Total fiber (grams)*
Artichoke, cooked
 1 medium
 10.3
Peas, cooked
 1 cup
 8.8
Broccoli, boiled
 1 cup
 5.1
Turnip greens, boiled
 1 cup
 5.0
Sweet corn, cooked
 1 cup
 4.6
Brussels sprouts, cooked
 1 cup
 4.1
Potato, with skin, baked
 1 medium
 4.0
Frozen Mixed Vegetables, cooked
 1/2 cup
 4.0
Canned pumpkin (not pie filling)
 1/2 cup
 3.5
Tomato paste
 1/4 cup
 2.7
Red Sweet Pepper
 1 medium
 2.4
Carrot, raw
   2.3
Celery
 1 stalk
 1.7
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