Fiber: Best Sources

November 12, 2021

Major dietary sources of fiber include whole grain cereals, breads, legumes (dried beans), fruits, and vegetables.

Fiber is the indigestible part of the carbohydrate; it does not provide any calories because our digestive tract does not have the enzymes needed to break it down. Fiber falls into two broad categories: soluble and insoluble.

Soluble Fiber:

May decrease serum (blood) cholesterol levels
May decrease blood sugar levels

Insoluble Fiber:

Helps to decrease and prevent constipation
Helps prevent diverticulitis
Decreases risk of colon cancer

Be aware that sudden excessive intake of fiber may result in intestinal gas, bloating, and cramps. These reactions will subside once your body adjusts to the increased fiber intake.

BEST SOURCES OF FIBER
FOOD	AMOUNT	FIBER
Pinto beans	1/2 cup	10.3 g
Kidney beans	1/2 cup	8.2 g
Corn, cooked	1/2 cup	4.7 g
Lentils	1/2 cup	4.5 g
Peas, cooked	1/2 cup	4.4 g
Apple, with skin	1 medium	4.2 g
Black-eyed peas	1/2 cup	4.1 g
Garbanzo beans	1/2 cup	4.0 g
Pear, ‘Bartlett’	1 medium	4.0 g
Almonds	1/4 cup	3.9 g
Whole-wheat pasta, cooked	1 cup	3.7 g
Brussels sprouts, cooked	1/2 cup	3.6 g
Split peas	1/2 cup	3.4 g
Sweet potato	1 medium	3.4 g
Sesame seeds	1/4 cup	3.3 g
Prunes, dried	4	3.1 g
Carrot raw	1 medium	2.6 g
Orange	1 medium	2.5 g
Potato, with skin	1 medium	2.4 g
Banana	1 medium	2.3 g
Whole-wheat bread	1 slice	2.2 g
Sunflower seeds	1/4 cup	2.2 g
Green beans, cooked	1/2 cup	2.0 g
Brown rice	1/2 cup	1.8 g