Find all of the information you need on fiber, in one place.
Getting Enough?Men and women of all ages need different amounts of fiber. Chances are you aren't getting enough - find out here.
Fiber Rich FoodsAdding more fiber to your diet is easy. Visit this section to see what fiber rich foods to incorporate into your daily routine.
You can find fiber all around you. Here are some fiber rich foods and some ideas on how to incorporate more fiber into your life.
| Instead of | Try this |
| Plain bagel (1 g fiber) | Bran muffin (3 g fiber) |
| Chicken noodle soup (1 g) | Bean soup (6 g) |
| Baguette slice (1 g) | Whole-grain roll (2 g) |
| 1 cup white rice (1 g) | 1 cup brown rice (3 g) |
| 1 cup corn flakes (1 g) | 1 cup Bran Flakes (7.5 g) |
| 1 cup apple juice (0g) | 1 cup O.J., fresh with pulp (2 g) |
| 1 ounce potato chips (1 g) | 3 cups popcorn (3 g) |
| Food | Serving Size | Fiber |
| All Bran | 1/3 cup | 8.5 g |
| Raisin Bran | 1 cup | 5 g |
| Familia Swiss Muesli | 1/2 cup | 5 g |
| Whole-wheat spaghetti | 1 cup | 4 g |
| Corn on the cob | 1 ear | 6 g |
| Baked yam | 1 | 7 g |
| Large carrot | 1 | 2 g |
| Banana | 1 | 4 g |
| Strawberries | 1 cup | 4 g |
| Apple with skin | 1 | 3 g |
| Baked beans | 1 cup | 8 g |
| Kidney beans | 1 cup | 7 g |
| Split pea soup | 1 cup | 5 g |
| Baked potato with skin | 1 | 3 g |
| Broccoli | 1 cup | 4 g |
| Dried figs | 3 average | 10 g |
Some foods that contain more than 6 grams of fiber per 1/2 cup (125 mL) serving:
| 100% Bran |
| All-Bran |
| All-Bran Buds |
| Baked beans |
| Lentils, cooked |
| Kidney beans, cooked |
| Black-Eyed Peas, cooked (Not the Hip-Hop Group) |
Some foods that contain more than 4 grams of fiber per 1/2 cup (125 mL) serving:
| Pear with skin |
(1 medium) Baked potato with skin |
| Bran Flakes |
| Raspberries |
Some foods that contain more than 2 grams of fiber per 1/2 cup (125 mL) serving:
| Barley, cooked |
| Red River cereal |
| Shredded Wheat |
| Raisin Bran cereal |
| Whole Wheat Bread (1 slice) |
| Sweet Potato, with skin |
| Apple, with skin |
| Banana |
| Orange |
| Peach |
Corn on the cob |
| Spinach, cooked |
| Parsnips, cooked |
| Broccoli, cooked |
| Green Peas, cooked |
| Split Peas |
| Strawberries |
| Raisins |
| Dates or Figs (3) |
| Bulgur, Cooked |
Food |
Serving size |
Amount of fiber |
Oatmeal |
3/4 cup |
2.7 grams |
1/3 cup |
9.0 grams |
|
Bran Flakes |
3/4 cup |
4.5 grams |
Whole wheat pasta |
1 cup |
5.0 grams |
Brown rice |
1 cup |
3.0 grams |
Whole wheat bread |
1 slice |
2.0 - 3.0 grams |
Rye crackers |
40 grams; 3 crackers |
5.0 grams |
Flaxseed, wheat bran |
1 tablespoon |
1.5 grams |
Garbanzo beans or chickpeas |
1/2 cup |
3.5 grams |
Kidney beans |
1/2 cup |
9.0 grams |
Lentils |
1/2 cup |
3.0 grams |
Baked beans |
1/2 cup |
7.0 grams |
Peanut butter |
2 tablespoons |
2.0 grams |
Almonds |
10 nuts (1/4 cup) |
4.0 grams |
Sunflower seeds |
2 tablespoons |
2.0 grams |
Corn |
1/2 cup |
2.0 grams |
Peas |
1/2 cup |
3.5 grams |
Spinach |
1/2 cup |
3.0 grams |
Broccoli |
1/2 cup |
2.5 grams |
Cauliflower |
1/2 cup |
1.7 grams |
Carrots |
1/2 cup |
2.0 grams |
Beans (green and waxed) |
1/2 cup |
2.0 grams |
Sweet potato |
1 small |
3.5 grams |
Potato with skin |
1 small |
3.0 grams |
Banana |
1 medium |
2.0 grams |
Pear |
1/2 cup (half a pear) |
2.5 grams |
Apple |
1 medium |
3.0 grams |
Orange |
1 small |
2.5 grams |
Blueberries |
1/2 cup |
2.5 grams |
Berries |
1/2 cup |
4.0 grams |
Sources: Alternatives to Common Foods, Getting Enough Fiber, Health Link - Fiber Facts,