The chart of high fiber foods!

Fiber – along with adequate fluid intake – moves quickly and relatively easily through your digestive system and helps it function properly.

Want to add more fiber to your diet? Fiber – along with adequate fluid intake – moves quickly and relatively easily through your digestive system and helps it function properly. A high fiber diet can also help reduce the risk of obesity, heart disease, and diabetes.

Women should try to eat at least 21 to 25 grams of fiber per day, while men should aim for 30 to 38 grams per day.

Let’s take a look at how much dietary fiber is in some common foods. When purchasing packaged foods, check the Nutrition Facts label for fiber content. It may vary between brands.

fruit	Serving size	Total fiber (grams) *
Raspberry	1 cup	8
Pear	1 medium	5.5
Apple leather	1 medium	4.5
Banana	1 medium	3.0
Orange	1 medium	3.0
Strawberries	1 cup	3.0

vegetables	Serving size	Total fiber (grams) *
Green peas, boiled	1 cup	9.0
Broccoli, boiled	1 cup of chopped	5.0
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, boiled	1 cup	4.0
Potatoes, shelled, cooked	1 medium	4.0
Boiled corn	1 cup	3.5
Cauliflower, raw	1 cup of chopped	2.0
Carrots raw	1 medium	1.5

Grains	Serving size	Total fiber (grams) *
Cooked Pasta Spaghetti	1 cup	6
Barley, pearl, baked	1 cup	6
Bran flakes	3/4 cup	5.5
Quinoa, cooked	1 cup	5.0
Oat Bran Donut	1 medium	5.0
Oatmeal, ready, cooked	1 cup	5.0
Popcorn	3 glasses	3.5
Cooked brown rice	1 cup	3.5
Wholemeal bread	1 slice	2.0
Rye bread	1 slice	2.0

Legumes, nuts and seeds	Serving size	Total fiber (grams) *
Peas, boiled	1 cup	16.0
Lentils, boiled	1 cup	15.5
Dry beans, boiled	1 cup	15.0
Canned beans	1 cup	10.0
Chia seeds	1 ounce	10.0
Almond	1 ounce (23 nuts)	3.5
Pistachio	1 ounce (49 nuts)	3.0
Sunflower seeds	1 ounce	3.0