Some Facts About Fiber...

Fruits - Serving size - Total fiber (grams)*
Raspberries - 1 cup - 8.0
Pear, with skin - 1 medium - 5.1
Apple, with skin - 1 medium - 4.4
Figs, dried - 2 medium - 3.7
Blueberries - 1 cup - 3.5
Strawberries - 1 cup - 3.3
Banana - 1 medium - 3.1
Orange - 1 medium - 3.1
Raisins - 1.5 ounce box - 1.6

Grains, cereal & pasta - Serving size - Total fiber (grams)*
Spaghetti, whole-wheat, cooked - 1 cup - 6.3
Barley, pearled, cooked - 1 cup - 6.0
Oat bran muffin - 1 medium - 5.2
Bran flakes - 3/4 cup - 5.1
Oatmeal, regular or instant, cooked - 1 cup - 4.0
Popcorn, air-popped - 3 cups - 3.6
Brown rice, cooked - 1 cup - 3.5
Bread, rye - 1 slice - 1.9
Bread, whole-wheat or multigrain - 1 slice - 1.9

Legumes, nuts & seeds - Serving size - Total fiber (grams)*
Split peas, cooked - 1 cup - 16.3
Lentils, cooked - 1 cup - 15.6
Black beans, cooked - 1 cup - 15.0
Lima beans, cooked - 1 cup - 13.2
Baked beans cooked - 1 cup - 10.4
Sunflower seeds, hulled - 1/4 cup - 3.6
Almonds - 1 ounce (22 nuts) - 3.3
Pistachio nuts - 1 ounce (49 nuts) - 2.9
Pecans - 1 ounce (19 halves) - 2.7

Vegetables - Serving size - Total fiber (grams)*
Artichoke, cooked - 1 medium - 10.3
Peas, cooked - 1 cup - 8.8
Broccoli, boiled - 1 cup - 5.1
Turnip greens, boiled - 1 cup - 5.0
Sweet corn, cooked - 1 cup - 4.6
Brussels sprouts, cooked - 1 cup - 4.1
Potato, with skin, baked - 1 medium - 4.0
Tomato paste - 1/4 cup - 2.7
Carrot, raw - 1 medium - 1.7


How much Fiber do I need??

Your age + 5 = grams of fiber you should have each day, up to a maximum of 35 grams/day. Example, Age 7 is 7 + 5 = 12 grams of fiber each day.

*If the nerves going to the stomach and intestines are not functioning at 100%, increasing fiber intake may not improve digestive health!