You should consume 25 grams of fiber a day.
Fiber has a lot of benefits including regulating your bowel movements and keeping you feel full longer.
Dietary sources of fiber include:
| Fruits | Serving Size | Total Fiber (grams)* |
|---|
| Raspberries | 1 cup | 8.0 |
| Pear | 1 medium | 5.5 |
| Apple, with skin | 1 medium | 4.5 |
| Banana | 1 medium | 3.0 |
| Orange | 1 medium | 3.0 |
| Strawberries | 1 cup | 3.0 |
| Vegetables | Serving Size | Total Fiber (grams)* |
|---|
| Green peas, boiled | 1 cup | 9.0 |
| Broccoli, bolled | 1 cup | 5.0 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Brussels sprouts | 1 cup | 4.0 |
| Potato, with skin | 1 medium | 4.0 |
| Sweet corn, boiled | 1 cup | 3.5 |
| Cauliflower, raw | 1 cup | 2.0 |
| Carrot, raw | 1 medium | 1.5 |
| Grains | Serving Size | Total Fiber (grams)* |
|---|
| Spaghetti, whole wheat, cooked | 1 cup | 6.0 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.5 |
| Quinoa, cooked | 1 cup | 5.0 |
| Oat bran, muffin | 1 medium | 5.0 |
| Oatmeal, instant, cooked | 1 cup | 5.0 |
| Popcorn, air-popped | 3 cups | 3.5 |
| Brown rice, cooked | 1 cup | 3.5 |
| Bread, whole-wheat | 1 slice | 2.0 |
| Bread, rye | 1 slice | 2.0 |
| Legumes, nuts and seeds | Serving Size | Total Fiber (grams)* |
|---|
| Spilt peas, boiled | 1 cup | 16.0 |
| Lentils, boiled | 1 cup | 15.5 |
| Black beans, boiled | 1 cup | 15.0 |
| Chia seeds | 1 ounce | 10.0 |
| Almonds | 1ounce | 3.5 |
| Pistachios | 1 ounce | 3.0 |
