Increase your fiber intake to improve your health.
Fiber is
the indigestible part of fruits, vegetables and whole-grain foods which acts as
a sponge when it combines with water during digestion. It cleanses your
intestines and helps food move through the body more quickly and with greater
efficiency.
Some good examples of fiber-rich foods include:
- Legumes (lentils, dry beans and peas)
- Other vegetables
- Fruits
- Brown rice
- Whole grains (wheat, oats, barley)
|
FRUIT
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Apples with skin
|
1 medium
|
5.00
|
|
Apricot
|
3 medium
|
0.98
|
|
Apricots, dried
|
5 pieces
|
2.89
|
|
Banana
|
1 medium
|
3.92
|
|
Blueberries
|
1 cup
|
4.18
|
|
Cantaloupe, cubes
|
1 cup
|
1.28
|
|
Figs, dried
|
2 medium
|
3.74
|
|
Grapefruit
|
1/2 medium
|
6.12
|
|
Orange, navel
|
1 medium
|
3.40
|
|
Peach
|
1 medium
|
2.00
|
|
Peaches, dried
|
3 pieces
|
3.18
|
|
Pear
|
1 medium
|
5.08
|
|
Plum
|
1 medium
|
1.00
|
|
Raisins
|
1.5 oz box
|
1.60
|
|
Raspberries
|
1 cup
|
8.34
|
|
Strawberries
|
1 cup
|
3.98
|
|
|
|
|
|
VEGETABLES
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Avocado (fruit)
|
1 medium
|
11.84
|
|
Beets, cooked
|
1 cup
|
2.85
|
|
Beet greens
|
1 cup
|
4.20
|
|
Bok choy, cooked
|
1 cup
|
2.76
|
|
Broccoli, cooked
|
1 cup
|
2.30
|
|
Brussels sprouts
|
1 cup
|
2.84
|
|
Cabbage, cooked
|
1 cup
|
4.20
|
|
Carrot
|
1 medium
|
2.00
|
|
Carrot, cooked
|
1 cup
|
5.22
|
|
Cauliflower, cooked
|
1 cup
|
3.43
|
|
Cole slaw
|
1 cup
|
4.00
|
|
Collard greens, cooked
|
1 cup
|
2.58
|
|
Corn, sweet
|
1 cup
|
4.66
|
|
Green beans
|
1 cup
|
3.95
|
|
Celery
|
1 stalk
|
1.02
|
|
Kale, cooked
|
1 cup
|
7.20
|
|
Onions, raw
|
1 cup
|
2.88
|
|
Peas, cooked
|
1 cup
|
8.84
|
|
Peppers, sweet
|
1 cup
|
2.62
|
|
Pop corn, air-popped
|
3 cups
|
3.60
|
|
Potato, baked w/skin
|
1 medium
|
4.80
|
|
Spinach, cooked
|
1 cup
|
4.32
|
|
Summer squash, cooked
|
1 cup
|
2.52
|
|
Sweet potato, cooked
|
1 cup
|
5.94
|
|
Swiss chard, cooked
|
1 cup
|
3.68
|
|
Tomato
|
1 medium
|
1.00
|
|
Winter squash, cooked
|
1 cup
|
5.74
|
|
Zucchini, cooked
|
1 cup
|
2.63
|
|
|
|
|
|
CEREAL, GRAINS, PASTA
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Bran cereal
|
1 cup
|
19.94
|
|
Bread, whole wheat
|
1 slice
|
2.00
|
|
Oats, rolled dry
|
1 cup
|
12.00
|
|
Pasta, whole wheat
|
1 cup
|
6.34
|
|
Rice, dry brown
|
1 cup
|
7.98
|
|
|
|
|
|
BEANS, NUTS, SEEDS
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Almonds
|
1 oz
|
4.22
|
|
Black beans, cooked
|
1 cup
|
14.92
|
|
Cashews
|
1 oz
|
1.00
|
|
Flax seeds
|
3 tbs
|
6.97
|
|
Garbanzo beans, cooked
|
1 cup
|
5.80
|
|
Kidney beans, cooked
|
1 cup
|
13.33
|
|
Lentils, red cooked
|
1 cup
|
15.64
|
|
Lima beans, cooked
|
1 cup
|
13.16
|
|
Peanuts
|
1 oz
|
2.30
|
|
Pistachio nuts
|
1 oz
|
3.10
|
|
Pumpkin seeds
|
1/4 cup
|
4.12
|
|
Soybeans, cooked
|
1 cup
|
7.62
|
|
Sunflower seeds
|
1/4 cup
|
3.00
|
|
Walnuts
|
1 oz
|
3.08
|
Note: Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.
And
be sure to drink plenty of fluids when adding fiber to your diet. While
fiber is normally helpful to your digestive system, without adequate
fluids it can cause constipation instead of helping to eliminate it.
|
Nutrition 
