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List of Fiber Foods |
Fill up with foods high in fiber. Foods with fiber include bread, apples, broccoli and beans which are diverse, nutritious and good tasting. To get your fiber "fix" here is a list of foods with fiber:
| FOOD GROUP |
SERVING SIZE |
FIBER CONTENT
(GRAMS) |
RESISTANT STARCH
(% OF FIBER) |
|
| GRAIN FOODS: Recommendation – 5 to 8 ounce equivalents |
| Wheat-bran cereal |
1 ounce (1/3 cup) |
8.0 |
0 |
| Bulgur |
1/2 cup, cooked |
4.1 |
|
| Whole wheat spaghetti |
1/2 cup, cooked |
3.1 |
6 |
| Wheat flakes |
1 ounce (1 cup) |
3 |
4 |
| Barley |
1/2 cup, cooked |
3 |
|
| Wheat bran muffin |
1 average |
2.5 |
|
| Fig bars |
3 |
2 |
|
| Whole wheat tortilla |
1 (6 inch) |
2 |
|
| Oatmeal |
1/2 cup, cooked |
2 |
|
| Whole wheat bread |
1 slice |
2 |
5 |
| Brown rice |
1/2 cup, cooked |
1.7 |
|
| Corn tortilla |
1 (6 inch) |
1.4 |
18 |
| Enriched pasta |
1/2 cup, cooked |
1.1 |
8 |
| Couscous |
1/2 cup, cooked |
1 |
|
| Graham crackers |
4 |
0.7 |
8 |
| Pita bread (enriched flour) |
1 small |
0.6 |
|
| Enriched white bread |
1 slice |
0.6 |
27 |
| Enriched white rice |
1/2 cup, cooked |
0.3 |
|
|
| FRUITS: Recommendation – 1 1/2 to 2 cups |
| Stewed prunes |
1/2 cup |
4.5 |
|
| Orange |
1 average |
3.1 |
|
| Apple with peel |
1 average |
3.1 |
|
| Peach with skin |
1 average |
2.3 |
|
| Strawberries |
1/2 cup, fresh |
2 |
|
| Apple or peach, peeled |
1 average |
1.7 |
|
|
| VEGETABLES: Recommendation – 2 to 3 cups |
| Broccoli |
1/2 cup |
2.3 |
|
| Carrot slices, raw |
1/2 cup |
2.3 |
|
| Tomato |
1 medium |
1.3 |
|
|
| LEGUMES: Recommendation – 5 to 6 1/2 ounce equivalents (including meat sources) |
| Kidney beans |
1/2 cup |
8.2 |
9.5 |
| Lentils |
1/2 cup |
5 |
2.5 |
| Split peas |
1/2 cup |
4.4 |
2.3 |
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Fiber Finder
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