Fiber
Fiber is the structural part of plant foods which can not be digested by humans. The total
fiber of a food consists of two types: soluble fiber and insoluble fiber.
INSOLUBLE FIBER
▪ Found in vegetables, wheat, and cereal
▪ May be beneficial for
o Constipation
o Prevention of colon cancer and diverticular disease
o Slowing the absorption of glucose
SOLUBLE FIBER
▪ Found in fruits, oats, barley, and legumes
▪ May be beneficial for
o Lowering cholesterol
o Slowing the absorption of glucose
A total fiber daily intake of at least 20-30 grams is recommended, with the majority
coming from soluble fiber.
Fiber Content of Selected Foods (source USDA)
Grains
Bran, Wheat, dry
¼ cup
Barley, cooled
½ cup
Bulgur, cooked
½ cup
Spaghetti Noodles, whole wheat 1 cup
Wheat Germ, ready-to-eat
¼ cup
Cracked Wheat, cooked
½ cup
Multigrain or Granola Bread
1 slice
Rice, Brown, cooked
½ cup
Spaghetti Noodles
1 cup
Whole Wheat Bread
1 slice
White Bread
1 slice
Legumes and Nuts
Lentils, cooked
Lima Beans
Beans, baked
Kidney Beans
Navy Beans
Pigeon Peas, cooked
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
Total Fiber (g)
6
4
4
4
4
3
2
2
2
2
1
Soluble Fiber (g)
Trace
1
1
1
1
Trace
Trace
Trace
1
Trace
Trace
Total Fiber (g)
8
7
6
6
6
6
Soluble Fiber (g)
1
3
3
3
2
1
Green Peas, cooked
Peanuts, dry roasted
Walnuts
Filberts, raw
½ cup
¼ cup
¼ cup
10 nuts
4
3
2
1
1
1
Trace
Trace
1 large
1 medium
1 cup
5 small
1 cup
3 fruits
1 medium
1 medium
5 half
10 fruits
3 fruits
1 medium
3 fruits
¼ medium
¼ medium
½ medium
20 fruits
½ cup
Total Fiber (g)
5
4
4
4
4
3
3
3
2
2
2
2
2
2
1
1
1
1
Soluble Fiber (g)
3
1
Trace
2
1
1
1
1
1
Trace
Trace
1
1
Trace
Trace
1
Trace
Trace
Total Fiber (g)
4
3
3
3
3
3
2
2
2
2
2
2
1
Soluble Fiber (g)
2
1
2
1
1
2
1
1
Trace
Trace
1
1
1
1
Trace
Trace
1
Fruits
Pear, fresh
Apple, fresh
Blueberries, fresh
Plum, fresh
Strawberries, fresh
Apricot, fresh
Banana, fresh
Orange, fresh
Apricot, dried
Cherries, fresh
Dates
Peach, fresh
Plum, dried
Raisins
Cantaloupe
Grapefruit
Grapes, fresh without seeds
Pineapples, fresh
Vegetables
Parsnips, cooked
Carrots, cooked
Brussels Sprouts, cooked
Potato, baked with skin
Spinach, cooked
Squash, Winter, cooked
Beans, String
Cabbage, cooked
Cauliflower, cooked
Corn, cooked
Sweet Potato, cooked
Turnip, cooked
Broccoli. Cooked
Kale, cooked
Squash, Summer, cooked
Tomato, raw
Zucchini, cooked
½ cup
½ cup
½ cup
1 medium
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ medium
½ cup
½ cup
½ cup
½ cup
1 medium
½ cup
1
1
1