List of Fibre (or Fiber) foods

Choose more sources of fibre, especially soluable fibre foods. Here’s a list of some of the common fibre foods and it’s contents. My suggestion is that you review the current amount of fibre you are consuming in an average day, do this for a week to get you baseline. Once you have a good idea, start by adding one or two new sources of fibre or replace some of your existing low fibre foods. Aim for adding at least 5 more grams of fibre.

Fibre content in Fruits

Foods	Serving	Total fibre	Soluble fibre
Coconut, fresh	½ cup	17.80 g	1.95 g
Figs, dried	½ cup	12.15 g	4.00 g
Guava, fresh	½ cup	4.45 g	0.75 g
Mandarin orange, fresh	½ cup	4.50 g	1.80 g
Mango, fresh	½ cup	1.85 g	0.75 g
Orange, fresh	½ cup	1.55 g	0.90 g
Papaya, fresh	½ cup	1.25 g	0.60 g
Peach, dried	½ cup	6.55 g	3.05 g
Pear, fresh	1 medium	4.00 g	2.20 g
Persimmon	1 medium	6.10 g	0.80 g
Prune	½ cup	6.05 g	3.25 g
Strawberries, fresh	½ cup	1.65 g	0.45 g
Passion fruit, fresh	½ cup	–	3.25 g
Avocado, fresh	½ fruit	–	1.05 g
Cherries, fresh	12 pieces	2.04 g	–
Kiwi fruit, fresh	1 large	2.7 g	–
Grapefruit, fresh	½ fruit	2.3 g	–

Fibre content in Vegetables

Foods	Serving	Total fibre	Soluble fibre
Asparagus, cooked	½ cup	2.80 g	1.70 g
Beans, baked	½ cup	6.30 g	2.40 g
Carrots, cooked fresh	½ cup	2.60 g	1.10 g
Onion, cooked	½ cup	1.45 g	1.05 g
Parsnip, cooked	½ cup	3.10 g	1.80 g
Green peppers, cooked	½ cup	1.10 g	0.75 g
Spinach, cooked fresh	½ cup	2.70 g	0.55 g
Zucchini, cooked	½ cup	1.25 g	0.55 g
Sweet potatoes, cooked	½ cup	3.80 g	1.40 g
Tomato, raw	1 cup	2.50 g	0.20 g
Turnip, cooked	½ cup	1.55 g	0.55 g
Yams, cooked	½ cup	3.80 g	1.40 g
Broccoli, cooked	½ cup	–	1.5 g
Eggplant	1 cup	–	2.6 g
Cauliflower, cooked	½ cup	2.60 g	–
Brussels sprouts, cooked	½ cup	3.00 g	–

Fibre content in Grainss

Foods	Serving	Total fibre	Soluble fibre
Barley, dry	½ cup	15.60 g	3.40 g
Oat bran, dry	½ cup	7.25 g	3.40 g
Flex seeds	1 tbsp	1.60 g	0.90 g
Lentils, cooked from dry	½ cup	7.80 g	0.60 g
Oat meal, dry	½ cup	4.30 g	2.00 g
Pasta, whole wheat, cooked	½ cup	1.95 g	0.40 g
Quinoa	½ cup	4.65 g	0.60 g
Rice, brown, cooked	½ cup	1.75 g	0.10 g
Rice, wild, cooked	½ cup	1.45 g	0.15 g
Oat bran muffin	1 small	3.00 g	–
Cracker, rye	3 pieces	7.5 g	–
Bulgur, cooked	½ cup	4.00 g	1.30 g
Popcorn, air popped	½ cups	0.60 g	–
Pita bread, whole wheat	½ pita	2.4 g	–
Corn bran, raw	¼ cup	15.8 g	–

Fibre content in Meat and alternatives

Foods	Serving	Total fibre	Soluble fibre
Kidney beans, cooked	¾ cup	8.50 g	4.30 g
Flex seeds	1 tbsp	1.60 g	0.90 g
Peanuts	¼ cup	3.30 g	0.70 g
Pumpkin seeds	1 tbsp	0.55 g	0.15 g
Sunflower seeds	1 tbsp	0.80 g	0.17 g
Walnuts	¼ cup	1.50 g	0.50 g
Chickpeas, cooked	¾ cup	5.5g	2.1 g
Soybeans, cooked	¾ cup	8.00 g	3.5 g
Pistachio nut	¼ cup	3.45 g	0.85 g
Tofu, cooked	¾ cup	–	2.8 g
Black beans, canned	¾ cup	8.60 g	5.40 g
Lima beans	¾ cup	–	5.30 g
Soy burger	1 patty (85 g)	–	2.00 g
Almonds	¼ cup	4.00g	0.40 g
Navy beans	¾ cup	8.70 g	3.30 g

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