Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.

Here’s a look at the fiber content of some common foods. Be sure to read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Are you wanting to lose weight? Try increasing your daily fiber intake in the form of nutrient-rich high-fiber foods.

Why fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.

 

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0

 

Grains, cereal and pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9

 

Legumes, nuts and seeds Serving size Total fiber (grams)*
Split peas, boiled 1 cup 16.3
Lentils, boiled 1 cup 15.6
Black beans, boiled 1 cup 15.0
Lima beans, boiled 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7

 

Vegetables Serving size Total fiber (grams)*
Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, boiled 1 cup 4.1
Sweet corn, boiled 1 cup 3.6
Potato, with skin, baked 1 small 2.9
Tomato paste, canned 1/4 cup 2.7
Carrot, raw 1 medium 1.7

 

 

 

 

 

 

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