This list includes the total grams of
soluble and insoluble fiber. Aim to
eat 25 to 38 grams a daily.
BEANS AND LEGUMES
Split peas, cooked Lentils, cooked Black beans, cooked Pinto beans, cooked Kidney beans, cooked
Peanuts Garbanzo beans, cooked
Navy beans, cooked
FRUITS
1 cup 1 cup 1 cup 1 cup 1 cup
1 cup
1 cup 1 cup
16.2
15.6
14.9
14.7
13.3
13.2
12.5
11.6
Peas, green, cooked 1 cup Kale, cooked 1 cup Sweet Potato, cooked 1 cup Turnip greens, cooked 1 cup Squash, winter 1 cup Broccoli, cooked 1 cup Potato, baked w/skin 1 med Corn, sweet 1 cup Cabbage, cooked 1 cup Green beans, cooked 1 cup Swiss chard, cooked 1 cup Cauliflower, cooked 1 cup Onions, raw 1 cup Brussels sprouts, cooked 1 cup Beets, cooked 1 cup Asparagus, cooked 1 cup Zucchini, cooked 1 cup Collard greens, cooked 1 cup Eggplant, cooked 1 cup Carrots, raw 1 med 8.8
7.2
5.9
5.9
5.7
5.5
4.8
4.6
4.2
3.9
3.9
3.4
2.8
2.8
2.8
2.8
2.6
2.5
2.4
1.7
VEGETABLES
Avocado Raspberries Pear with skin
Apples, w/skin Blueberries Banana Oranges, navel Prunes Strawberries Apricots, dried Kiwi fruit Peach Coconut flakes
1 med 1 cup 1 med 1 med 1 cup 1 med 1 med 1/4 cup 1 cup 5 pieces 1 med 1 med 3 tbsp
10.0
8.3
5.5
5.0
3.6
3.1
3.1
3.0
3.0
2.8
2.1
2.0
2.0
GRAINS
Bran, wheat (unprocessed)
Quinoa, cooked
Oats, dry Pasta, whole wheat Rice, brown, cooked Bread, whole wheat 1 cup
1cup
1 cup 1 cup 1 cup 1 slice 24.8
9.3
8.6
6.3
3.5
1.9
2 tbsp
1 cup
1/4 cup 2 tbsp 1 oz (23) 1 oz (49) 1/4 cup 11.0
5.8
4.1
4.0
3.5
3.1
3.0
NUTS AND SEEDS
Chia Seeds
Walnuts Seeds, pumpkin Flaxseed, raw ground Almonds Pistachio nuts Seeds, sunflower WWW.DRKRISTYLEWIS.CA