High Fiber Diet

Consuming the recommended amount of fiber (20-25 grams per day) has been proven to show many health benefits including lowering cholesterol, improving glucose control, and reducing the risk of gastrointestinal cancer, diverticulosis, heart disease, and stroke. In addition, consuming a healthy amount will help regulate bowel movements and improve overall bowel health.

FRUIT

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
Apple juice	½ cup	0
Apple, canned, peeled	½ cup	2.1
Apple, raw w/ skin	1 large	4
Apricots, canned	½ cup	2.1
Apricots, raw w/ skins	2	1.4
Bananas	1 med	3
Blackberries, raw	½ cup	5
Cherries, raw	10 large	1.1
Cranberries, raw	½ cup	4
Dates, dried	2	1.6
Figs, dried	1 med	3.7
Grapefruit, raw	½	0.8
Grapes, purple	15	0.5
Melon	1 cup	1.5
Nectarine, raw w / skin	1 small	1.5
Orange, raw	1 small	1.6
Peach, canned	½ cup	1.8
Peach, raw w/ skin	1 med	2.3
Pear, canned	½ cup	2
Pear, raw w/ skin	1 med	4
Pineapple, raw	½ cup	0.8
Plums, canned	4 small	1.9
Plums, raw w/ skin	3 small	1.8
Prunes, dried	2	2.4
Raisins	2 Tbsp	1.5
Raspberries, raw	½ cup	4.6
Strawberries, raw	½ cup	1.6
Tangerine, raw	1 large	2

VEGETABLES

FOOD	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
Brussel Sprouts	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
Corn, fresh	1 med ear	5.2
Cucumber, raw	½ cup	1.1
Kale, cooked	½ cup	1.3
Lettuce	1 cup	0.8
Mushroom, raw	½ cup	0.9
Mustard Greens, raw	½ cup	1
Okra, raw	½ cup	1.6
Onion, raw	½ cup	1.2
Peas, canned	½ cup	6.7
Pepper, green, raw	½ cup	1.1
Potato, baked w/ skin	1 med	3.8
Radishes, raw	½ cup	1.3
Spinach, cooked	½ cup	6.5
Squash, summer	½ cup	2
Squash, winter	½ cup	3.5
Sweet potato, cooked	½ med	2.1
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

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
Cornbread	1 square	1.1
French	1 slice	0.7
Pumpernickle	1 slice	1.9
Rye	1 slice	0.8
White	1 slice	0.7
Whole grain	1 slice	2.1
Whole wheat	1 slice	1.3

ROLLS

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
Dinner, white	1 roll	0.8
Whole white	1 roll	1.6

PASTA

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
Macaroni, cooked	½ cup	0.6
Spaghetti, cooked	½ cup	0.8
Rice, brown, cooked	½ cup	2.4
Rice, white, cooked	½ cup	0.8

CEREALS

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
100% All-Bran	⅓ cup	8.4
40% Bran Flakes	1 cup	6
Bran Chex	1 cup	8.2
Cheerios	1 cup	1.6
Corn Bran	1 cup	8.8
Corn Chex	1 cup	3.5
Cornflakes	1 cup	3.5
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	t tsp	2
Wheat Chex	1 cup	3
Wheaties	1 cup	3.5

LEGUMES, COOKED

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
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

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
Almonds	1 Tbsp	1.1
Chestnuts	3 nuts	1.8
Peanuts, roasted	1 Tbsp	0.8
Pecans	1 Tbsp	0.5
Walnuts	1 Tbsp	0.4

SNACK FOODS

FOOD	SERVING SIZE	DIETARY FIBER GRAMS
Cracker, graham	2 squares	1.4
Cracker, rye wafer	3 wafers	2.3
Cracker, saltine	6 crackers	0.8
Popcorn, popped	3 cups	3