Nutrition and healthy eating – High Fiber Foods

Nutrition and healthy eating

By Mayo Clinic staffLooking to add more fiber to your diet? 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.

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

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)*
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
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
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 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

*Fiber content can vary between brands.

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