| FOOD | SERVING SIZE | TOTAL FIBER (grams)* |
|---|---|---|
| AllBran cereal | 1/2 cup | 10-13 |
| Psyllium husks | 2 tbsp. (1 ounce) | 16 |
| Wheat bran | 1/4 cup | 7 |
| High fiber cereals | 1 ounce (1/2 cup) | 10-14 |
| Flax meal | 1/4 cup | 8 |
| Apple (with skin) | 1 medium | 3.5 |
| Oat bran | 1/4 cup | 4 |
| Prunes | 3 medium | 3 |
| Kidney beans | 1/2 cup | 7.3 |
| Lima beans | 1/2 cup | 4.5 |
| Navy beans | 1/2 cup | 6 |
| Lentils (such as in soup) | 1/2 cup | 3.7 |
| Peas | 1/2 cup | 3.6 |
| Spaghetti (whole wheat) | 1 cup | 3.9 |
| Apricots (dried) | 5 halves | 1.4 |
| Banana | 1 medium | 2.4 |
| Blueberries | 1/2 cup | 2.0 |
| Grapefruit (with membrane) | half | 1.6 |
| Pear | 1 medium | 3.2 |
| Bread (whole wheat) | 1 slice | 1.4 |
| Figs (dried) | 3 medium | 5.3 |
| Chickpeas (garbanzo beans) | 1/2 cup | 7 |
| Potatoes (with skin) | 1 medium | 2.5 |
| Broccoli | 1/2 cup | 2.3 |
| Sweet potato | 1/2 cup | 3 |
| Orange (with membrane) | 1 | 2.6 |
| Spinach | 1/2 cup | 2.1 |
| Pita bread (whole wheat) | 1 piece | 5 |
| Corn | 1 ear | 5 |
| Barley | 1/2 cup | 8 |
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:
- wheat bran
- legumes
- skin of fruit
- seeds and nuts: sunflower seeds, soybean nuts, almonds
