Understanding Fiber in Foods
A practical guide to choosing the right amount of fiber for your body
Why Fiber Matters
Dietary fiber supports digestive health, helps regulate bowel movements, supports blood sugar control, and can contribute to heart health. Fiber comes from plant foods and is not fully digested by the body, which is what gives it many of its benefits.
Important: Eating larger portions of lower-fiber foods does not always provide the same benefits as choosing foods that are naturally high in fiber.
How This Guide Works
- Fiber amounts are listed per typical serving
- Values are estimates and may vary by brand, preparation, and cooking method
- Foods are grouped into:
- High-fiber foods (4 grams or more per serving)
- Moderate-fiber foods (1–3 grams per serving)
- Lower-fiber foods (less than 1 gram per serving)
High-Fiber Foods
(4 grams or more per serving)
These foods are excellent choices when increasing fiber intake:
Beans & Legumes
- Lentils, cooked (½ cup)
- Black beans, kidney beans, navy beans, pinto beans (½ cup)
- Chickpeas (½ cup)
- Split peas (½ cup)
Vegetables
- Artichoke (1 medium)
- Green peas (½ cup)
- Mixed vegetables (½ cup)
- Baked sweet potato with skin (1 medium)
- Baked white potato with skin (1 medium)
Grains & Cereals
- Bran cereal
- Bulgur
- Quinoa (½ cup cooked)
- Whole-wheat pasta (½ cup cooked)
Fruits
- Raspberries
- Blackberries
- Pear (with skin)
Moderate-Fiber Foods
(1–3 grams per serving)
These foods help maintain fiber intake without being overly bulky:
Fruits
- Apples (with skin)
- Bananas
- Blueberries
- Strawberries
- Kiwi
- Oranges
- Peaches
- Pineapple
- Grapefruit
Vegetables
- Broccoli
- Brussels sprouts
- Squash (½ cup)
- Carrots
- Cauliflower
- Cabbage
- Kale
- Corn
- Eggplant
- Spinach, cooked (½ cup)
- Okra
Grains
- Whole-grain bread (1 slice)
- Brown rice (½ cup cooked)
- Oatmeal (½ cup cooked)
- Whole-grain crackers
- Barley
Other
- Nuts (almonds, peanuts, pistachios, walnuts)
- Sunflower or pumpkin seeds (¼ cup)
- Popcorn, air-popped
Lower-Fiber Foods
(Less than 1 gram per serving)
These foods are easier to digest and may be appropriate for certain medical conditions or short-term dietary needs:
Protein & Dairy
- Eggs
- Meat, poultry, fish
- Cheese
- Milk
- Yogurt
Grains & Starches
- White bread
- White rice
- Pasta made with refined flour
- Cream of wheat
- Pancakes or waffles
Fruits & Vegetables
- Fruit juice
- Lettuce
- Spinach (raw)
Other
- Ice cream
- Pudding or tapioca
- Peanut butter
- Sour cream
Tips for Managing Fiber Intake
- Increase fiber gradually to avoid bloating or discomfort
- Drink plenty of fluids when increasing fiber
- Balance fiber intake across meals rather than eating most of it at once
- Cooking, peeling, or blending foods can reduce fiber content if needed
When to Talk to Your Healthcare Provider
Always talk with your doctor, dietitian, or healthcare provider before making any significant changes to your diet—especially if you have digestive conditions, chronic illness, or recent changes in bowel habits. If you have questions or are unsure which foods are right for you, your care team can help guide you safely.
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.