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Nutrition and healthy eating

Chart of high-fiber foodsBy Mayo Clinic Staff

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.

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.

Here's a look at how much dietary fiber is found in some common foods. When buying packaged foods, check the Nutrition Facts label for fiber content. It can vary among brands.

FruitsServing sizeTotal fiber (grams)*Raspberries1 cup8.0Pear1 medium5.5Apple, with skin1 medium4.5Banana1 medium3.0Orange1 medium3.0Strawberries1 cup3.0

VegetablesServing sizeTotal fiber (grams)*Green peas, boiled1 cup9.0Broccoli, boiled1 cup chopped5.0Turnip greens, boiled1 cup5.0Brussels sprouts, boiled1 cup4.0Potato, with skin, baked1 medium4.0Sweet corn, boiled1 cup3.5Cauliflower, raw1 cup chopped2.0Carrot, raw1 medium1.5

GrainsServing sizeTotal fiber (grams)*Spaghetti, whole-wheat, cooked1 cup6.0Barley, pearled, cooked1 cup6.0Bran flakes3/4 cup5.5Quinoa, cooked1 cup5.0Oat bran muffin1 medium5.0Oatmeal, instant, cooked1 cup5.0Popcorn, air-popped3 cups3.5Brown rice, cooked1 cup3.5Bread, whole-wheat1 slice2.0Bread, rye1 slice2.0

Legumes, nuts and seedsServing sizeTotal fiber (grams)*Split peas, boiled1 cup16.0Lentils, boiled1 cup15.5Black beans, boiled1 cup15.0Baked beans, canned1 cup10.0Chia seeds1 ounce10.0Almonds1 ounce (23 nuts)3.5Pistachios1 ounce (49 nuts)3.0Sunflower kernels1 ounce3.0

*Rounded to nearest 0.5 gram.

Source: USDA National Nutrient Database for Standard Reference, Legacy Release