Fruits
Raspberries, 1 cup, 8g
Pear with skin, 5 1/2g
Apple with skin, 4g
1 banana, 3g
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Strawberry halves, 1 cup, 3g
Veggies
Artichoke, boiled, 10g
Green peas, boiled, 8.8g
Broccoli, 1 cup boiled, 5g
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Turnip greens, 1 cup boiled, 5g
Brussels sprouts, 1 cup boiled, 4g
Legumes
Split peas, 1 cup boiled, 16g
Lentils, 1 cup boiled, 15 1/2g
Black beans, 1 cup boiled, 15g
Lima beans, 1 cup boiled, 13g
Vegetarian Baked beans (canned), 1 cup, 10g
However, keep in mind that just because a food is made with whole grains doesn’t guarantee it’s a good source of fiber. Look for grain products that are whole or fiber-fortified and contain at least 3g of fiber per serving. For instance, many foods that are “all bran” or bran-rich are also rich in fiber, as bran is where the goodness lies.
As a guide, the U.S. Department of Agriculture recommends women get 25g of fiber a day, while men should aim for 38 grams of fiber daily.
