The Center for Special Surgery at Hawthorne

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Fruits

Raspberries

Pear, with skin

Apple, with skin

Banana

Orange

Strawberries (halves)

Figs, dried

Raisins

 

Grains, cereal & pasta

Spaghetti, whole-wheat, cooked

Barley, pearled, cooked

Bran flakes

Oat bran muffin

Oatmeal, instant, cooked

Popcorn, air-popped

Brown rice, cooked

Bread, rye

Bread, whole-wheat or multigrain

 

Legumes, nuts and seeds

Split peas, cooked

Lentils, cooked

Black beans, cooked

Lima beans, cooked

Baked beans, vegetarian, canned, cooked

Sunflower seed kernels

Almonds

Pistachio nuts

Pecans

 

Vegetables

Artichoke, cooked

Green peas, cooked

Broccoli, boiled

Turnip greens, boiled

Brussels sprouts, cooked

Sweet corn, cooked

Potato, with skin, baked

Tomato paste

Carrot, raw

 

 

High Fiber Foods

 

Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.

 

Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

 

 

 

 

 

 

 

Serving size

1 cup

1 medium

1 medium

1 medium

1 medium

1 cup

2 medium

1 ounce (60 raisins)

 

Serving size

1 cup

1 cup

3/4 cup

1 medium

1 cup

3 cups

1 cup

1 slice

1 slice

 

Serving size

1 cup

1 cup

1 cup

1 cup

1 cup

1/4 cup

1 ounce (23 nuts)

1 ounce (49 nuts)

1 ounce (19 halves)

 

Serving size

1 medium

1 cup

1 cup

1 cup

1 cup

1 cup

1 small

1/4 cup

1 medium

 

 

 

Total fiber (grams)*

8.0

5.5

4.4

3.1

3.1

3.0

1.6

1.0

 

Total fiber (grams)*

6.3

6.0

5.3

5.2

4.0

3.5

3.5

1.9

1.9

 

Total fiber (grams)*

16.3

15.6

15.0

13.2

10.4

3.9

3.5

2.9

2.7

 

Total fiber (grams)*

10.3

8.8

5.1

5.0

4.1

4.0

3.0

2.7

1.7

 

*Fiber content can vary between brands.

Source: USDA National Nutrient Database for Standard Reference, 2012