Fiber is absolutely essential for good health and dietary fiber comes from fruits, vegetables, beans, nuts, whole grains, and beans (legumes). If the average American wanted to only change one aspect of their diet that would have the greatest health benefit, adding fiber would be my top priority.
There are two forms of fiber: soluble and insoluble fiber.The truth is we need both.
Soluble fiber comes mostly from fruits, vegetables, nuts, oats, beans, and seaweed. It lowers cholesterol and blood sugar levels, and helps to remove toxins too.
Insoluble fiber comes mostly from whole grains and is great for our gastro-intestinal system and helps make are bowel movements regular.
The current average American fiber intake is 12-15 grams per day, while optimal intake is 30-50 grams daily and people who want to enhance weight loss, plus lower their cholesterol and blood sugar levels should aim for 40-50 grams daily.
What would it take to reach this intake? Likely you would need 2 pieces of fruit, 3 cups of vegetables, 1/2 cup of beans, 2-3 one cup servings of whole grain, plus a handful of nuts and you’d make it easily.
Please see the table below to calculate your fiber intake. Then ensure you eat at least 30-50 grams daily.
FIBER CONTENT (in grams)
FRUITS
Apple (1 medium) 3.3
Apple juice, (8 oz) 0.0
Applesauce (2/3 cup) 2.9
Apricot (3 medium) 2.4
Banana (1 medium) 3.0
Blackberries (1/2 cup) 3.8
Blueberries (1/2 cup) 1.8
Blueberries, frzn (1/2 cup) 2.1
Cherries (10, raw) 1.5
Dates (1/2 cup) 7.1
Grapes (1 cup) 1.0
Grapefruit (1/2) 1.8
Mango (1 medium) 3.0
Melon (1 cup cubed) 1.4
Orange (1 medium) 3.1
Peach (1 medium) 1.5
Pear (1 medium) 5.1
Pineapple (1 cup diced) 2.2
Plum (2 medium) 2.0
Prunes (2) 2.0
Raisins (1/3 cup) 3.5
Raspberries (1/2 cup, raw) 4.0
Raspberries (1/2 cup, frzn) 5.5
Strawberries (1/2 cup, raw) 1.7
Watermelon (1 cup balls) 0.6
VEGETABLES
Artichoke (1 medium whole) 6.5
Artichoke (hearts, 1/2 cup) 4.5
Asparagus (1/2 cup/ 6 spears) 1.7
Avocado (1/2, medium) 6.5
Beets (1 cup) 3.5
Broccoli (1 cup, chopped) 2.3
Brussels Sprouts (1 cup) 3.3
Cabbage (1 cup shredded) 2.0
Carrots (1 cup) 3.6
Cauliflower (1 cup) 2.5
Celery (1 cup, chopped) 1.6
Eggplant (1 cup, raw) 2.8
Green beans (1 cup) 3.7
Lettuce (1 cup chopped) 1.0
Mixed vegetable (1 cup frzn) 4.0
Okra (1 cup, cooked) 4.0
Onions (1/2 cup, chopped) 1.5
Peas (1 cup) 7.4
Peppers (1/2 cup, chopped) 1.3
Potato (1 med, baked w skin) 3.8
Potato (1 med, baked no skin) 2.3
French fries, 1 med serv) 4.0
Potato, mashed (1 cup) 3.0
Potato salad (1 cup) 2.5
Pumpkin (1/2 cup) 3.8
Spinach (1 cup, raw) 0.7
Spinach (1 cup, cooked) 4.3
Squash (1 cup, cooked) 2.5
Sweet potato (1 med, no skin) 6.0
Sweet potato (1 med, with skin) 4.0
Tomato (1 medium, raw) 1.5
Tomato (1 cup, cooked) 1.7
BEANS (LEGUMES) COOKED
Baked beans (1 cup) 10.4
Broad beans (1 cup) 9.2
Black beans (1 cup) 15.0
Kidney beans (1 cup) 16.5
Lentils (1 cup) 15.6
Lima beans (1 cup) 13.2
Navy beans (1 cup) 19.1
Pinto beans (1 cup) 15.4
Soy beans, green (1 cup, boiled) 7.6
Soybeans, dry roasted (1 cup) 13.9
Tofu (1/2 block) 0.3 to 0.5
GRAIN PRODUCTS, COOKED
Corn, yellow (1 cup) 4.6
Popcorn (1 cup) 1.2
Rice, white (1 cup) 0.6
Rice, brown (1 cup) 3.5
Rice, wild (1 cup) 3.0
Rice, pilaf (1 cup) 1.2
Soba buckwheat (1 cup) 7.6
Soba white noodles (1 cup) 2.0
Spaghetti, (1 cup) 2.4
Tortillas (2 medium corn) 3.0
Tortillas (2, white flour) 2.8
BREADS
Bagel (1) 0.6
Bread, white (1 slice) 0.6
Bread, whole wheat (1 slice) 2.0
Bread, 7-grain (1 slice) 1.8
Bread, pumpernickel (1 slice) 3.0
Biscuits (1,white flour) 0.5
Corn bread, mix (1 piece) 1.4
Pita bread, regular, 1 pocket 1.3
Pita bread, oat, 1 pocket 3.6
Pita bread, whole wheat 1 4.7
FIBER CONTENT (in grams)
CRACKERS and CHIPS
Corn chip (2-oz bag) 1.9
Potato chips (2-oz bag) 2.0
Rye crisp (3 crackers, 3-oz) 4.8
Soda crackers (4) 0.4
Tortilla chips (2-oz bag) 2.5
Wheat thins (1-oz serving) 0.9
CEREAL
Kellogg’s Raisin Bran (1 cup) 7.3
Kraft Bran flakes (1 cup) 6.7
Cheerios (1 cup) 3.6
Honey Nut Cheerios (1 cup) 1.8
Cocoa puffs (1 cup) 0.7
Corn flakes (1 cup) 0.5
Grits (1 cup cooked) 0.5
Oatmeal (1 cup cooked) 4.0
Rice Krispies 0.1
Shredded wheat 5.6
Special K 0.7
Total Cereal 3.5
Wheaties 3.0
Frosted Wheaties 0.8
NUTS & SEEDS
Almonds (1 oz =22 kernels) 3.3
Almond butter (1 Tbsp) 0.7
Brazil (1 oz = 7 kernels) 2.1
Cashews (1 oz ) 0.9
Corn-nuts (1 oz = ) 2.0
Filberts, hazelnuts (1 oz) 2.7
Flax seeds (1 Tbsp) 3.4
Macadamia (1-oz=11 kernels) 2.3
Mixed Nuts (1 oz 2.5
Peanuts (1 oz = 28) 2.2
Peanut butter (1 Tbsp) 2.6
Pecans (1 oz ) 2.7
Sunflower seeds 2.6
Walnuts (1oz ) 1.9
SNACKS and BARS
Cascadian Farm Organic Bar 1,0
Quaker Crunchy Granola Bar 1.0
Kellogg’s All Bran Bar 5.0
Nature Valley Granola Bar(2) 2.0
Kashi Granola Bar 4.0
MEAT, POULTRY, SEAFOOD
All, per serving 0.0
[...] your 30-50 grams of fiber daily. Take our fiber quiz to see if you meet your fiber intake needs, fiber intake tool. To raise your fiber intake, focus on eating more vegetables and fruits, beans, [...]