The high fiber foods list

[camila844]

Today I found very interesting article about recommended daily allowance of fibre...

Always thought that my intake was too low however having checked my menu against this was the wrong way of thinking...

It also revealed the main reason of stomach problems....for example having a wholemeal pasta with broccoli for tea I was already above 'the limit' so should have increased the water intake straight away which for most days I did not...


The Dietary Guidelines recommends that adults over 18 years old consume between 25g and 35g of fiber daily. To ensure high intake, make sure that each serving provides you with at least 5g of fiber per serving.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit Serving SizeFiber (g)
Apples with skin 1 medium 5.0
Apricot 3 medium 1.0
Apricots, dried 4 pieces 2.9
Banana 1 medium 3.9
Blueberries 1 cup 4.2
Cantaloupe, cubes 1 cup 1.3
Figs, dried 2 medium 3.7
Grapefruit medium 6.2
Orange 3.4
Peach 2.0
Peaches 3 pieces 3.2
Pear 5.1
Plum 1.1
Raspberries 1 cup 6.4
Strawberries 1 cup 4.4

Almonds 1 oz 4.2
Black beans,1 cup 13.9
Bran cereal 1 cup 19.9
Bread, whole wheat 1 slice 2.0
Brown rice, 1 cup 7.9
Kidney beans, cooked 1 cup 11.6
Lentils, red cooked 1 cup 13.6
Pasta, whole wheat 1 cup 6.3
Peanuts 1 oz 2.3
Pistachio nuts 1 oz 3.1
Pumpkin seeds 1/4 cup 4.1
Soybeans, cooked 1 cup 8.6
Sunflower seeds 1/4 cup 3.0
Walnuts 1 oz 3.1

Vegetables Serving SizeFiber (g) Avocado 11.8
Beets, cooked 1 cup 2.8
Beet greens 1 cup 4.2
Broccoli, cooked 1 cup 4.5
Brussels sprouts, cooked 1 cup 3.6
Cabbage, cooked 1 cup 4.2
Carrot 1 medium 2.6
Carrot, cooked 1 cup 5.2
Cauliflower, cooked 1 cup 3.4
Cole slaw 1 cup 4.0
Corn, sweet 1 cup 4.6
Green beans 1 cup 4.0
Onions, raw 1 cup 2.9
Peas, cooked 1 cup 8.8
Peppers, sweet 1 cup 2.6
Potato, baked w/ skin 1 medium 4.8
Spinach, cooked 1 cup 4.3
Sweet potato, cooked 1 medium 4.9
Tomato 1 medium 1.0
Zucchini, cooked 1 cup 2.6

 

[Clairebear1000]

That's really interesting, Thankyou! They should add scanbran, that's 4g In ONE slice!
It's a shame avocado is synned, that's got a lot more fibre in than I thought.

 

[camila844]

FoodServing Sizes Dietary Fibre Content (g)
Breakfast Cereals
All-bran 6tbsp 10.3:angel09:
Shredded Wheat 2 4.4
Branflakes 4tbsp 4.2
Weetabix 2 3.9
Unsweetened muesli 3tbsp 3.4
Fruit ‘n’ fibre 4tbsp 2.2
Porridge 27g 2,5
Cornflakes 5tbsp 0.3
Wholemeal bread 1 slice 2.1
Granary bread 1 slice 1.5
Brown bread 1 slice 1.3
White bread 1 slice 0.5
Cooked pasta and rice
Wholewheat pasta 230g 8.1
White pasta 230g 2.8
Brown rice 180g 1.4
White rice 180g 0.2
FruitAvocado 1/2 small 3.4
Orange 2.7
Apple 1.8
Peach 1.7
Banana 1.1
Strawberries 100g 1.1
Grapes 100g 0.7
Baked beans 1 small can (200g) 7.4
Jacket potato 1 medium (180g) 4.9
Frozen peas 3 tbsp (90g) 4.6
Broccoli 85g 2
Green beans 90g 1.7
Red Lentils 3 tbsp (90g)1.7
Cabbage 95g 1.7
Carrots 60g 1.5
Cauliflower 90g 1.4
Sweetcorn 3 tbsp (90g)1.3
Tomato 0.9
Lettuce 30g 0.3
Roasted and salted peanuts 50g 3
Sunflower seeds 1tbsp 1
Peanut butter 1tbsp 0.8
Brazil nuts 3 whole 0.4

 

[camila844]

Ryvita Original Wheat Crackerbread Calories and Nutrition
Calories19
Protein0.5
Carbohydrate 3.8
Fat 0.2
Fibre 0.2

 

[camila844]

FoodServing SizeFiber in Grams
Apple 1 medium 4
Banana 1 medium 3
Blackberries 1/2 cup 4.4
Raspberries 1/2 cup 4.6
Blueberries 1/2 cup 3.8
Pear 1 medium 4
Grapes 15-20 1
Raisins 2 Tbsp 2
Dried Cranberries 1/3 cup 2.3
Cantaloupe 1/4 cup diced 1
Strawberries 1 cup 3
Kiwi 1 large 3.1
Cherries 1/2 cup 1.4
Grapefruit 1-2,3
Orange 1 large 2.4 - 3,1
Fresh Orange Juice 3/4 cup 0.4
Peach 1 medium 2.3
Nectarine 1 medium 2.3
Melon one cup 1,4
Mango 1 medium 4.5
Pineapple 1 cup 2,2
Plums one small 0,9
Pear medium 5,1
Prunes 3 pitted 1.9
Watermelon 1 thick slice 2.8
Strawberries 1 cup 3.3

 

[Berryred]

just looking for this type of thing as even though I am eating so much super free, I ahem and struggling! This morning I had crunchy bran and that got things moving! I am bumping this as It's a great read thanks to OP if your still on here!!