A product or a food item can be labeled “High Fiber” when it contains more than 5 grams of fiber per serving. Most over the counter fiber supplements (Metamucil, Benefiber, Fiber Choice, Citrucel, etc.) contain between 3-5 grams of fiber per serving. Benefits of High Fiber foods include the prevention of constipation, lowering cholesterol, weight loss management, and many more.
High Fiber Diet
Recommended total fiber intake:
Women
19-50
25 grams / day (based on 1,700 cal / day)
Over 50
21 grams / day (based on 1,500 cal / day)
Men
19-50
38 grams / day (based on 2,700 cal / day)
Over 50
30 grams / day (based on 2,100 cal / day)
Below is a list of common high fiber foods:
Grain Products:
- Whole grain breads, buns, bagels, muffins
- Breakfast cereals with at least 5 g of fiber per serving such as All Bran, Fiber One, Smart Bran, and Go Lean
- Cooked cereal such as Red River and Oat Bran
- Whole-wheat pastas
- Whole grains such as barley, popcorn, corn and brown rice
Fruits:
- Dried fruits such as apricots, dates, prunes and raisins
- Berries such as blackberries, blueberries, raspberries and strawberries
- Oranges, apple with skin, avocado, kiwi, mango and pear
Vegetables:
- Broccoli, spinach, Swiss chard, green peas and other dark green leafy vegetables
- Dried peas and beans such as kidney beans, lima beans, black-eyed beans, chickpeas and lentils
Nuts & Seeds:
-
Nuts and seeds such as almonds, whole flaxseed and soy nuts
Below is a table containing a list of common foods and their fiber content per serving. Use this list as a guide to help you reach your recommended daily fiber intake.
Food Group |
Food |
Serving Size |
Fiber Content
|
|---|---|---|---|
Bread and Crackers |
French | 1 slice | 1.0 |
| Pumpernickel | 1 slice | 2.1 | |
| Rye, no seeds | 1 slice | 1.9 | |
| White | 1 slice | 0.6 | |
| Whole Wheat | 1 slice | 1.9 | |
| Corn Tortilla | 1-6 inch diameter | 1.6 | |
| Whole Wheat Crackers | 4 | 1.7 | |
| Cornbread | 2 inch square | 1.4 | |
Cereals |
All Bran | 1/2 cup | 8.8 |
| Bran Flakes | 3/4 cup | 5.1 | |
| Cheerios | 1 cup | 3.6 | |
| Corn Flakes | 1 ounce | 0.7 | |
| Shredded Wheat | 1/2 cup or 1 biscuits | 2.7 | |
| Total Wheat Flakes | 3/4 cup | 2.7 | |
| Oat Bran | 1/2 cup | 2.3 | |
| Oatmeal | 1/2 cup | 1.9 | |
| Puffed Wheat | 1 1/2 cups | 0.8 | |
Grains, Rice and Pasta |
Quinoa | 1/2 cup | 5.0 |
| Bulgur | 1/2 cup | 4.1 | |
| Barley | 1/2 cup | 3.0 | |
| Couscous | 1/2 cup | 1.1 | |
| Brown Rice | 1/3 cup | 1.2 | |
| White Rice | 1/3 cup | 0.2 | |
| Spaghetti | 2 ounces | 1.0 | |
Beans and Soy Foods |
Green Beans, canned | 1/2 cup | 1.0 |
| Kidney Beans | 1/2 cup | 5.7 | |
| Lentils | 1/3 cup | 5.2 | |
| Lima Beans | 1/2 cup | 5.4 | |
| Pinto Beans | 1/2 cup | 7.7 | |
| Soy Beans | 1/2 cup | 5.1 | |
| Soy Crumbles | 1 cup | 5.0 | |
| White Beans | 1/2 cup | 5.6 | |
Nuts |
Almonds (dry roasted) | 1/2 cup | 8.1 |
| Peanuts (dry roasted) | 1/2 cup | 5.8 | |
Starchy Vegetables |
Acorn Squash | 3/4 cup cubed | 6.8 |
| Potato, baked with skin | 4-inch | 6.6 | |
| Potato, baked without skin | 4-inch | 2.3 | |
| Sweet Potato, baked or mashed | 1/3 cup | 2.2 | |
| Yam | 1/3 cup | 1.7 | |
Other Vegetables |
Artichoke | 1 globe | 6.5 |
| Asparagus, fresh or canned | 1/2 cup | 1.8 | |
| Beets | 1/2 cup | 1.5 | |
| Broccoli | 1/2 cup | 2.5 | |
| Brussels Sprouts, boiled | 1/2 cup | 2.0 | |
| Cabbage, cooked | 1/2 cup | 1.4 | |
| Cabbage, raw | 1/2 cup | 0.9 | |
| Carrots | 1/2 cup | 2.4 | |
| Cauliflower, cooked | 1/2 cup | 1.7 | |
| Cauliflower, raw | 1/2 cup | 1.3 | |
| Celery, cooked | 1/2 cup | 1.2 | |
| Celery, raw | 1/2 cup | 0.8 | |
| Corn | 1/2 cup | 2.0 | |
| Eggplant | 1/2 cup | 1.2 | |
| Green peas | 1/2 cup | 4.4 | |
| Greens | 1/2 cup | 2.4 | |
| Lettuce | 1/2 cup | 0.3 | |
| Mushrooms, cooked | 1/2 cup | 1.7 | |
| Mushrooms, raw | 1/2 cup | 0.3 | |
| Onions, boiled | 1/2 cup | 1.5 | |
| Onions, raw | 1/2 cup | 1.4 | |
| Peppers | 1/2 cup, chopped | 1.3 | |
| Sauerkraut | 1/2 cup | 1.8 | |
| Spinach, cooked | 1/2 cup | 3.5 | |
| Spinach, raw | 1/2 cup | 0.4 | |
| Tomatoes, cooked | 1/2 cup | 1.0 | |
| Tomatoes, raw | 1/2 cup | 2.0 | |
| Zucchini | 1/2 cup | 1.3 | |
Fruits and Juices |
Apple with skin | 1 medium | 3.3 |
| Apples, dried | 5 rings | 2.8 | |
| Apple Juice | 1/2 cup | 0.1 | |
| Applesauce | 1/2 cup | 1.5 | |
| Apricots | 2 | 1.4 | |
| Apricots, dried | 10 halves | 2.6 | |
| Banana | 8 inches long | 3.5 | |
| Blackberries | 1 cup | 7.4 | |
| Blueberries | 1 cup | 3.5 | |
| Cantaloupe | 1 cup | 1.4 | |
| Dates, dried | 5 | 3.0 | |
| Figs, dried | 2 | 6 | |
| Fruit Cocktail | 1/2 cup | 1.6 | |
| Grapefruit | 1/2 | 1.4 | |
| Grapes | 1/2 cup | 0.7 | |
| Kiwi | 1 | 2.3 | |
| Mango | 1/2 small | 1.8 | |
| Melon | 1 cup | 1.4 | |
| Orange | 1 medium | 3.1 | |
| Orange Juice | 1/2 cup | 0.3 | |
| Peach | 1 medium | 1.5 | |
| Peaches, canned | 1/2 cup | 1.5 | |
| Pear | 1 medium | 5.1 | |
| Pears, canned | 1/2 cup | 2.1 | |
| Pineapple, fresh | 3/4 cup | 1.9 | |
| Pineapple, canned | 1/2 cup | 0.7 | |
| Plum | 1 small | 0.9 | |
| Prunes | 5 | 3.0 | |
| Raisins | 1/4 cup | 1.5 | |
| Raspberries | 1 cup | 8.0 | |
| Strawberries | 1 cup | 3.3 | |
| Tangerine | 1 | 1.5 | |
| Watermelon | 1 slice (1/16) | 1.1 |
