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It's easier than you may think to get 30 grams of fiber in a day. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

  • Breakfast: whole-grain bran flake cereal (5 grams of fiber), half a banana (1.5 grams of fiber), and skim milk.
  • Snack: 24 almonds (3.3 grams of fiber) and a quarter cup of raisins (1.5 grams of fiber)
  • Lunch: Turkey sandwich made with 2 slices of whole wheat bread, lettuce, and tomato (5 grams of fiber), and an orange (3.1 grams of fiber)
  • Snack: Yogurt with half a cup of blueberries (2 grams of fiber)
  • Dinner: Grilled fish with a salad of romaine lettuce and shredded carrots (2.6 grams of fiber), half a cup of spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
  • Snack: 3 cups popped popcorn (3.5 grams of fiber)

High Fiber Food Chart: Eat This, Not That

Dietary fiber has many health benefits, including weight weight management, lower cholesterol, and lowering the odds of getting constipation, diabetes, and heart disease. So check food labels and choose "high fiber" foods when possible. High fiber foods contain more than 5 grams of fiber per serving.

Also, make simple substitutions to replace low-fiber foods with higher-fiber dishes. Use this chart to help you put more fiber on your plate.

Fiber Tip

Food [with portion]

Calories

Fiber
(grams)

Eat This

2 slices whole grain bread

138

4

Not That

1 medium (3.5 in) plain, poppy, sesame, or onion bagel

270

2.3

  

Eat This

1 cup brown rice, cooked

216

3.5

Not That

1 cup white rice, cooked

194

1.4

  

Eat This

1 cup black beans, cooked

227

15

Not That

1 cup mashed potatoes

233

3.1

  

Eat This

3 cups low-fat popcorn (1 oz)

120

4

Not That

10 potato chips (1 oz)

154

1.2

  

Eat This

1 fresh orange

75

3.4

Not That

1 cup orange drink

122

0

  

Eat This

½ cup cooked artichoke hearts

45

7

Not That

1 cup spinach soufflé or creamed spinach

234

1.0

  

Eat This

1 cup cooked oatmeal

159

4

Not That

1 cup cooked farina (cream of wheat)

137

1.7

  

Eat This

½ cup cooked peas

62

4.4

Not That

½ cup cream style corn

92

1.6

  

Eat This

1 ounce almonds (about 23)

163

3.5

Not That

1 ounce jelly beans (10 large)

105

0

  

Eat This

1 cup raisin bran cereal

190

6.5

Not That

1 cup corn flakes

101

Less than 1

  

Eat This

1 cup fresh raspberries

64

8

Not That

1 large fruit leather

78

0

  

Eat This

2 Tbsps chunky peanut butter

188

2.6

Not That

1 Hot dog (5 in)

148

0

 

WebMD Medical Reference

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