Fiber 101
Dietary fiber is an important part of a healthy eating pattern. Research shows that fiber may help:
• Support regular digestion
• Promote heart health by helping manage cholesterol levels
• Support healthy blood sugar levels
• Help you feel full longer
• Contribute to overall immune and metabolic health
Adding fiber-rich foods to your meals can support healthy aging and may reduce the risk of conditions such as heart disease, diabetes, and certain digestive concerns.
Always consult with your healthcare provider first before making any significant dietary changes.
High Fiber Food Options
|
Food |
Portion |
Fiber (g) |
|
Oat bran, raw |
1 ounce |
12 |
|
Wheat bran, raw |
1 ounce |
12 |
|
Rice bran, raw |
1 ounce |
6 |
|
All-Bran cereal |
1/2 cup |
10 |
|
Lima beans, cooked |
1 cup |
14 |
|
Black beans, cooked |
1 cup |
15 |
|
Garbanzo beans, cooked |
1 cup |
12 |
|
Lentils, cooked |
1 cup |
16 |
|
Kidney beans, cooked |
1 cup |
16 |
|
Navy beans, cooked |
1 cup |
19 |
|
White beans, cooked |
1 cup |
19 |
|
Pinto beans, cooked |
1 cup |
15 |
|
Raspberries, raw |
1 cup |
8 |
|
Blueberries, raw |
1 cup |
4 |
|
Strawberries, raw |
1 cup |
3 |
|
Blackberries, raw |
1 cup |
8 |
|
Popcorn, air popped |
3 cups |
4 |
|
Oats, dry |
1/2 cup |
4 |
|
Quinoa, cooked |
1 cup |
5 |
|
Brown rice, cooked |
1 cup |
4 |
|
Bulgur, cooked |
1 cup |
8 |
|
Whole wheat bread |
1 slice |
2 |
|
Whole wheat pasta |
1 cup |
6 |
|
Split peas, cooked |
1 cup |
16 |
|
Green peas |
1 cup |
14 |
|
Spinach, cooked |
1 cup |
4 |
|
Broccoli, cooked |
1 cup |
5 |
|
Brussels sprouts |
1 cup |
6 |
|
Almonds |
1 ounce |
4 |
|
Flaxseed |
1 ounce |
8 |
|
Sweet potato (with skin) |
1 medium |
4 |
Tips for Adding Fiber
- Add beans or lentils to soups and salads
- Choose whole grains instead of refined grains
- Include fruits and vegetables with meals and snacks
- Add seeds like flaxseed or chia to yogurt or oatmeal
- Increase fiber slowly and drink plenty of water
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.