What Does Fiber Do?

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Benefits of a high-fiber diet:

  • Normalizes bowel movements
  • Improves blood sugar control
  • Lowers cholesterol levels
  • Reduces blood pressure and inflammation
  • Reduces your risk of heart failure
  • Helps prevent the digestive tract from absorbing cholesterol
  • Adds bulk to your diet without adding calories
  • Binds to and removes toxins and waste products in your body

Studies show that those with the highest intake of fiber have a significantly lower risk of dying of any cause.

How Much Do You Need?

Women:  25 grams a day
Men:  30-38 grams a day

Nutrition Guide: Fiber

Whole foods with the highest amounts of fiber (complex carbs)…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Navy Beans
Amount: 1 cup cooked (182 g)
Fiber: 19
Lentils
Amount: 1 cup cooked (198 g)
Fiber: 16
Split Peas
Amount: 1 cup cooked (196 g)
Fiber: 16
Black Beans
Amount: 1 cup cooked
Fiber: 15
Pinto Beans
Amount: 1 cup (171 g)
Fiber: 15
Lima Beans
Amount: 1 cup (188 g) cooked
Fiber: 13
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Fiber: 12
Tempeh
Amount: 4 oz (113 g)
Fiber: 12
Almonds
Amount: .25 cup (23 g)
Fiber: 11
Kidney Beans
Amount: 1 cup (177 g)
Fiber: 11
Barley
Amount: .33 cup dry (61.3 g)
Fiber: 11
Chia Seeds
Amount: 2 tbs (28 g)
Fiber: 10.6
Avocados
Amount: 1 cup, sliced (146g)
Fiber: 10
Soybeans
Amount: 1 cup cooked (172 g)
Fiber: 10
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Fiber: 8.4
Edamame
Amount: 1 cup (155 g)
Fiber: 8
Raspberries
Amount: 1 cup fresh (123 g)
Fiber: 8
Green Peas
Amount: 1 cup (138 g)
Fiber: 7.6
Collard Greens
Amount: 1 cup cooked (190 g)
Fiber: 7.6
Sweet Potato
Amount: 1 cup (200 g)
Fiber: 6.6
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Fiber: 6.3
Winter Squash
Amount: 1 cup cooked (205 g)
Fiber: 5.7
Pears
Amount: 1 medium (178 g)
Fiber: 5.5
Quinoa
Amount: 1 cup cooked
Fiber: 5.2
Broccoli
Amount: 1 cup (156 g)
Fiber: 5
Turnip Greens
Amount: 1 cup cooked (144 g)
Fiber: 5
Papaya
Amount: 1 medium (276 g)
Fiber: 4.7
Cranberries
Amount: 1 cup fresh (100 g)
Fiber: 4.6
Buckwheat
Amount: 1 cup cooked (168 g)
Fiber: 4.5
Apple
Amount: 1 Medium (182 g)
Fiber: 4.4
Sesame Seeds
Amount: .25 cup dried (36 g)
Fiber: 4.3
Olives, Black
Amount: 1 cup (134 g)
Fiber: 4.3
Asparagus
Amount: 1 cup (180g)
Fiber: 4
Spinach
Amount: 1 cup (30g)
Fiber: 4
Oats
Amount: .25 cup uncooked (39 g)
Fiber: 4
Green Beans
Amount: 1 cup (125 g)
Fiber: 4
Cabbage
Amount: 1 cup (150 g)
Fiber: 4
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Fiber: 4
Potatoes
Amount: 1 cup baked (173 g)
Fiber: 3.8
Flaxseeds
Amount: 2 tbs ground (14 g)
Fiber: 3.8
Swiss Chard
Amount: 1 cup cooked (175 g)
Fiber: 3.7
Brown Rice
Amount: 1 cup cooked (195 g)
Fiber: 3.5
Blueberries
Amount: 1 cup (148 g)
Fiber: 3.5
Beets
Amount: 1 cup (170g)
Fiber: 3.4
Carrots
Amount: 1 cup (122 g)
Fiber: 3.4
Peanuts
Amount: .25 cup (36.5 g)
Fiber: 3.1
Oranges
Amount: 1 medium (131 g)
Fiber: 3.1
Cauliflower
Amount: 1 cup (124 g)
Fiber: 3
Bananas
Amount: 1 medium (118 g)
Fiber: 3
Mangos
Amount: 1 cup (165 g)
Fiber: 3
Onions
Amount: 1 cup cooked (210 g)
Fiber: 3
Sunflower Seeds
Amount: .25 cup (35 g)
Fiber: 3
Strawberries
Amount: 1 cup (144 g)
Fiber: 2.9
Mustard Greens
Amount: 1 cup cooked (140 g)
Fiber: 2.8
Fennel
Amount: 1 cup raw (87 g)
Fiber: 2.7
Tofu
Amount: 4 oz (113 g)
Fiber: 2.6
Kale
Amount: 1 cup (130 g)
Fiber: 2.6
Summer Squash
Amount: 1 cup cooked (180 g)
Fiber: 2.5
Eggplant
Amount: 1 cup cooked (99 g)
Fiber: 2.5
Pineapple
Amount: 1 cup (165 g)
Fiber: 2.3
Millet
Amount: 1 cup cooked (174 g)
Fiber: 2.3
Bell Peppers
Amount: 1 cup (92 g)
Fiber: 2
Tomatoes
Amount: 1 cup (180 g)
Fiber: 2
Romaine Lettuce
Amount: 2 cups (94 g)
Fiber: 2
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Fiber: 2
Walnuts
Amount: .25 cup (30 g)
Fiber: 2
Kiwifruit
Amount: 1 2" fresh (69 g)
Fiber: 2
Corn, Yellow
Amount: 1 cooked (77 g)
Fiber: 1.9
Bok Choy
Amount: 1 cup cooked (170 g)
Fiber: 1.7
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Fiber: 1.5
Figs
Amount: 1 medium fresh (50 g)
Fiber: 1.5
Grapes
Amount: 1 cup (151 g)
Fiber: 1.4
Celery
Amount: 1 cup raw (101 g)
Fiber: 1.4
Grapefruit
Amount: .5 medium (128 g)
Fiber: 1.4
Cashews
Amount: .25 cup (40 g)
Fiber: 1.3
Cantaloupe
Amount: 1 cup (160 g)
Fiber: 1.3
Parsley
Amount: .5 cup (30.4 g)
Fiber: 1
Plums & Prunes
Amount: 1 fresh (66 g)
Fiber: 1
Leeks
Amount: 1 cup cooked (104 g)
Fiber: 1
Miso
Amount: 1 tbs (17 g)
Fiber: 0.9
Apricots
Amount: 1 whole (35 g)
Fiber: 0.7
Watermelon
Amount: 1 cup (152 g)
Fiber: 0.6
Cucumber
Amount: 1 cup raw (104 g)
Fiber: 0.5
Mushrooms, Crimini
Amount: 1 cup (72 g)
Fiber: 0.43
Basil
Amount: .5 cup (21 g)
Fiber: 0.3
Arugula
Amount: .5 cup (10 g)
Fiber: 0.2
Lemons & Limes
Amount: .25 cup (61 g)
Fiber: 0.2
Cilantro
Amount: .5 cup (8 g)
Fiber: 0.2
Sea Vegetables
Amount: 1 tbs dried (5 g)
Fiber: 0.09
Salmon
Amount: 4 oz (113 g) wild, broiled
Fiber: 0
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Fiber: 0
Shrimp
Amount: 4 oz (113 g) lg steamed
Fiber: 0
Scallops
Amount: 4 oz (113 g) steamed
Fiber: 0
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Fiber: 0
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Fiber: 0
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Fiber: 0
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Fiber: 0
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Fiber: 0
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Fiber: 0
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Fiber: 0
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Fiber: 0