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Best Fiber Foods

FOODSERVING SIZETOTAL FIBER (grams)*
AllBran cereal1/2 cup10-13
Psyllium husks2 tbsp. (1 ounce)16
Wheat bran1/4 cup7
High fiber cereals1 ounce (1/2 cup)10-14
Flax meal1/4 cup8
Apple (with skin)1 medium3.5
Oat bran1/4 cup4
Prunes3 medium3
Kidney beans1/2 cup7.3
Lima beans1/2 cup4.5
Navy beans1/2 cup6
Lentils (such as in soup)1/2 cup3.7
Peas1/2 cup3.6
Spaghetti (whole wheat)1 cup3.9
Apricots (dried)5 halves1.4
Banana1 medium2.4
Blueberries1/2 cup2.0
Grapefruit (with membrane)half1.6
Pear1 medium3.2
Bread (whole wheat)1 slice1.4
Figs (dried)3 medium5.3
Chickpeas (garbanzo beans)1/2 cup7
Potatoes (with skin)1 medium2.5
Broccoli1/2 cup2.3
Sweet potato1/2 cup3
Orange (with membrane)12.6
Spinach1/2 cup2.1
Pita bread (whole wheat)1 piece5
Corn1 ear5
Barley1/2 cup8

Best sources of soluble fiber are:

  • oat bran
  • kidney beans
  • lentils
  • sweet potatoes
  • oranges
  • broccoli
  • pears
  • apples
  • barley
  • peas

Best sources of insoluble fiber are:

The Health Brain Book
  • wheat bran
  • legumes
  • skin of fruit
  • seeds and nuts: sunflower seeds, soybean nuts, almonds
August 9, 2013 October 16, 2017 Dr. Bill Sears
The Health Brain Book
Become a Dr. Sears Certified Health Coach
Juice Plus+ - The next best thing to fruits and vegetables.

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AskDrSears.com is intended to help parents become better informed consumers of health care. The information presented in this site gives general advice on parenting and health care. Always consult your doctor for your individual needs.

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