Fiber Foods

Top Fiber Foods for Your Diet

The following categories have the "Top Five" foods, which offer the most fiber for your diet:

Fruits

Raspberries – 1 cup – 8 grams

Pears – 1 medium – 5.5 grams

Apples – 1 medium – 4.4 grams

Oranges – 1 medium – 3.1 grams

Bananas – 1 medium – 3.1 grams

Vegetables

Avocado – One-half, medium – 6.7 grams

Broccoli – 1 cup – 5.1 grams

Spinach – 1 cup – 4.3 grams

Sweet Potatoes – 1 medium – 3.8 grams

Carrots – One-half cup – 2.3 grams

Beans

Navy Beans – One-half cup – 9.6 grams

Lentils – One-half cup – 7.8 grams

Pinto Beans – One-half cup – 7.7 grams

Black Beans – One-half cup – 7.5 grams

Kidney Beans – One-half cup – 5.7 grams

Nuts and Seeds

Flaxseeds – 1 oz – 5.6 grams

Almonds – 1 oz – 3.5 grams

Sunflower Seeds – One-fourth cup – 3.0 grams

Peanuts – 1 oz – 2.3 grams

Walnuts – 1 oz – 1.9 grams

Grains

Wheat – 1 cup – 8.2 grams

Pearled Barley – 1cup – 6.0 grams

Quinoa – 1 cup – 5.2 grams

Oats – 1 cup – 4.0 grams

Brown Rice – 1 cup – 3.5 grams

The Full Plate Diet, Pages 44, 50, 56, 62, and 68