40 Fiber-rich Foods:  Start Somewhere today enjoying these foods with the goal of at least 30 grams (women) and 40 grams (men) of fiber each day to feed the healthy bacteria in your digestive system.

 

Acorn Squash - 1 cup baked = 9 grams                  Figs (dried) - ¼ cup = 3.7 grams

Almonds - ¼ cup unroasted = 4.5 grams                  Flax Seeds - 2 tablespoons = 7 grams

Apple - 1 medium, with skin = 4.4 grams                 Green Peas - 1 cup = 7.2 grams

Artichoke Hearts - ½ cup cooked = 4.8 grams               Kidney Beans - ½ cup = 5.7 grams

Avocado - ¼ peeled = 3.4 grams                        Lentils - ½ cup cooked = 7.8 grams

Banana - 1 medium peeled = 3.1 grams                      Navy Beans - ½ cup = 9.6 grams

Black Beans - ½ cup cooked = 8.3 grams                 Parsnips - 1 cup cooked = 5.6 grams

Blackberries - 1 cup = 7.6 grams                             Pistachios - 1 ounce = 2.8 grams/fiber

Blueberries - 1 cup = 3.6 grams                               Pearled Barley - ½ cup = 3 grams

Broccoli - 1 cup cooked/raw = 5.1 grams                Pears - 1 medium, with skin = 5.5 grams

Bulgur - ½ cup cooked = 4.1 grams                     Pomegranate Seeds - ½ cup = 5.6 gms

Butternut Squash - 1 cup - 6.6 grams                       Popcorn - 3 cups air popped = 3.5 grams

Carrots - 1 cup raw = 3.6 grams                            Potato  - 1 med baked, w/skin = 4 grams

Celery - 1 cup raw - 1.7 grams                            Pumpkin (canned) - ½ cup = 3.6 grams

Chia Seeds - 2 tablespoons = 8.2 grams                      Oatmeal - ¼ cup steel cut = 5 grams

Chickpeas - ½ cup cooked = 8.1 grams                       Oranges - 1 med = 3.1 grams/fiber

Cocoa Powder - 2 tablespoons = 4 grams                        Raspberries - 1 cup = 8 grams

Collard Greens - 1 cup = 7.6 grams                         Split Peas - ½ cup = 8.1 grams

Dates - 1 date = 1.6 grams                                Sugar Snap Peas - 1 cup = 4 grams

          Edamame - ½ cup beans = 4 grams                      Sweet Potato - med w/skin = 3.8 gm