Goal (25 to 35 grams per day)
Common servings of foods containing dietary fiber are shown below. Increase your intake by including fiber from all sources. (Foods from meat and dairy groups are not good sources.) Foods that are good sources of fiber are also typically low in fat.
Vegetables (cooked)per half-cup serving:
| Asparagus | 1 |
| Beans (string, green) | 1.6 |
| Broccoli | 2.2 |
| Brussels sprouts | 2.3 |
| Cabbage (red, white) | 1.4 |
| Carrots | 2.3 |
| Cauliflower | 1.1 |
| Corn, canned | 2.9 |
| Kale leaves | 1.4 |
| Parsnip | 2.7 |
| Peas | 3.6 |
| Potato (with skin) | 2.5 |
| Potato (without skin) | 1.4 |
| Spinach | 2.1 |
| Squash, summer | 1.4 |
| Sweet potatoes | 1.7 |
| Turnips | 1.6 |
| Zucchini | 1.8 |
Vegetables (raw):
| Food | Serving | Fiber (gm) |
| Bean sprouts | 1/2 cup | 1.5 |
| Celery, diced | 1/2 cup | 1.1 |
| Cucumber | 1/2 cup | 0.4 |
| Lettuce, sliced | 1 cup | 0.9 |
| Mushrooms, sliced | 1/2 cup | 0.9 |
| Onions, sliced | 1/2 cup | 0.9 |
| Pepper, green, sliced | 1/2 cup | 0.5 |
| Spinach | 1 cup | 1.2 |
| Tomato | 1 | 1.5 |
Fruits :
Food
| Serving Size | Fiber (gm)
|
| Apple (with skin) | 1 | 3.5 |
| Apple (without skin) | 1 | 2.7 |
| Apricot | 3 | 1.8 |
| Apricot, dried | 5 halves | 1.4 |
| banana | 1 | 2.4 |
| Blueberries | 1/2 cup | 2 |
| Cantaloupe | 1/4 melon | 1 |
| Cherries, sweet | 10 | 1.2 |
| Grapefruit | 1/2 | 1.6 |
| Grapes | 20 | 0.6 |
| Orange | 1 | 2.6 |
| Peach (with skin) | 1 | 1.9 |
| Peach (without skin) | 1 | 1.2 |
| Pear (with skin) | 1/2 large | 3.1 |
| Pear (without skin) | 1/2 large | 2.5 |
| Pineapple | 1/2 cup | 1.1 |
| Plums, damson | 5 | 0.9 |
| Prunes | 3 | 3 |
| Raisins | 1/4 cup | 3.1 |
| Raspberries | 1/2 cup | 3.1 |
| Strawberries | 1 cup | 3 |
| Watermelon | 1 cup | 0.4 |
Legumes:
Food
| Serving Size
| Fiber (gm)
|
| Baked beans/tomato sauce | 1/2 cup | 8.9 |
| Dried beans, cooked | 1/2 cup | 4.7 |
| Kidney beans, cooked | 1/2 cup | 7.3 |
| Lentils, cooked | 1/2 cup | 7.3 |
| Lima beans, cooked | 1/2 cup | 4.5 |
| Navy beans, cooked | 1/2 cu | 6 |