FIBER RICH FOODS LIST

BEANS

Food	Portion	Amount of Fiber
Lima beans, cooked	1 cup	14g
Black beans, cooked	1 cup	15g
Garbanzo beans, cooked	1 cup	12g
Lentils, cooked	1 cup	16g
Kidney beans, cooked	1 cup	16g
Navy beans, cooked	1 cup	19g
White beans, cooked	1 cup	19g
Green beans, cooked	1 cup	17g
Pinto beans, cooked	1 cup	15g

BERRIES

Food	Portion	Amount of Fiber
Raspberries	1 cup	8g
Blueberries	1 cup	4g
Currants (red and white)	1 cup	5g
Strawberries	1 cup	3g
Boysenberries	1 cup	7g
Blackberries	1 cup	8g

VEGETABLES

Food	Portion	Amount of Fiber
Asparagus, cooked	1 cup	4g
Beets	3 small	2g
Carrots, raw	1/4 cup	2g
Celery, raw	1/4 cup	2g
Mushrooms, raw	6 small	2g

SWEET PEAS

Food	Portion	Amount of Fiber
Cow peas (Black eyed), cooked	1 cup	11g
Peas, split, cooked	1 cup	16g
Peas, green, frozen	1 cup	14g
Peas, (edible podded), cooked	1 cup	5g

GREENS

Food	Portion	Amount of Fiber
Turnip greens, cooked	1 cup	5g
Mustard greens, cooked	1 cup	5g
Collard greens, cooked	1 cup	5g
Spinach, cooked & raw	1 cup	5g
Lettuce, shredded	1 cup	1g
Swiss chard, cooked	1 cup	4g
Spring salad mix	1 cup	1g

NUTS & SEEDS

Food	Portion	Amount of Fiber
Almonds	1 oz	4g
Pistachio nuts	1 oz	3g
Cashews	1 oz	1g
Chia	1 oz	10g
Walnuts	1 oz	2g
Brazil nuts	1 oz	2g
Pinon nuts (Pine nuts)	1 oz	12g
Sunflower seeds	1 oz	3g
Pumpkin seeds	1/2 cup	3g
Sesame seeds	1/4 oz	4g
Flaxseed	1 oz	8g

SQUASH

Food	Portion	Amount of Fiber
Crookneck squash, cooked	1 cup	3g
Summer squash, cooked	1 cup	5g
Zucchini, cooked	1 cup	6g
Acorn squash, cooked	1 cup	9g
Spaghetti squash, cooked	1 cup	2g

CRUCIFEROUS

Food	Portion	Amount of Fiber
Kale, cooked	1 cup	5g
Cauliflower, cooked	1 cup	5g
Cabbage, raw	1 cup	3g
Savoy cabbage, cooked	1 cup	4g
Broccoli, cooked	1 cup	5g
Brussels sprouts, cooked	1 cup	6g
Red cabbage cooked	1 cup	4g

POTATOES

Food	Portion	Amount of Fiber
Red potato, flesh and skin	1 med	3g
Sweet potato, flesh and skin	1 med	5g
Yam, flesh and skin	1 med	5g

FRUITS

Food	Portion	Amount of Fiber
Banana	1 med	3g
Pear	1 med	6g
Orange	1 med	4g
Apple	1 med	4g
Prunes, dried	1/2 cup	6g
Raisins	2 oz	2g
Grapes	20 grapes	1g
Peach	1 med	3g
Figs, dried	1/2 cup	8g
Mango	1 med	5g
Kiwi	1 med	2g
Papaya	1 med	3g
Pineapple	1/2 cup	1g
Guava	1 med	3g
Blueberries	1/2 cup	2g
Watermelon	1 thick slice	3g
Avocado	1 medium	3g
Coconut	1 tablespoon	4g

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