If you ask most anybody they will tell you that we should eat more fiber and that fiber is “nature’s broom”. But do you really know what that means? And how much is more fiber?
I want to tell you at the beginning of this post while you are still paying attention that if you eat more fiber you MUST drink more fluids, preferably water. If you don’t it will back up and create a plug you won’t enjoy. – Jughandle
From the Mayo Clinic:
High-fiber foods
Looking 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. (jughandle adds – as well as colon cancer)
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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See Also
- Pyramid or plate? Explore these healthy diet options
- Added sugar: Don’t get sabotaged by sweeteners
- Sodium: How to tame your salt habit now
- Alcohol use: If you drink, keep it moderate
- Caffeine: How much is too much?
- Dietary fats: Know which types to choose
- Carbohydrates: How carbs fit into a healthy diet
- New dietary guidelines: How to make smart choices
- Artificial sweeteners: Understanding these and other sugar substitutes
- Water: How much should you drink every day?
- Nutrition Facts: An interactive guide to food labels
- Dietary fiber: Essential for a healthy diet
- Slide show: Healthy meals start with smart meal planning
- Water softeners: How much sodium do they add?
- Olive oil: What are the health benefits?
- Fat grams: How to track your dietary fat
- Phenylalanine in diet soda: Is it harmful?
- Low-sodium diet: Why is processed food so salty?
- Healthy diet: End the guesswork with these nutrition guidelines
- Stevia: Can it help with weight control?
- MUFAs: Why should my diet include these fats?
- High-fructose corn syrup: What are the health concerns?
- Juicing: What are the health benefits?
- Taurine in energy drinks: What is it?
- High-protein diets: Are they safe?
- What are functional foods?
- Acai berry products: Do they have health benefits?
- Coffee and health: What does the research say?
- Slide show: Guide to a high-fiber diet
- Calorie calculator
- Slide show: 10 great health foods for eating well
- Energy drinks: Do they really boost energy?
- Alkaline water: Better than plain water?
- Multigrain vs. whole grain: Which is healthier?
- Healthy chocolate — Dream or reality?
- Yerba mate: Is it safe to drink?
- Monosodium glutamate (MSG): Is it harmful?
- Diet soda: Is it bad for you?
- Underweight? See how to add pounds healthfully
- Caffeine: Is it dehydrating or not?
- Grape juice: Same heart benefits as wine?
- Trans fat is double trouble for your heart health
- Nuts and your heart: Eating nuts for heart health
- Cholesterol: Top 5 foods to lower your numbers
- Step up to MyPlate, the new food icon
- Mayo Clinic Healthy Weight Pyramid tool
- Tips for healthy eating
- Salmonella: Response to latest outbreak and recall
- Foods for healthy skin: Top picks
- Slide show: Guide to portion control for weight loss
- Can whole-grain foods lower blood pressure?
- Junk food blues: Are depression and diet related?
- Omega-6 fatty acids: Can they cause heart disease?
