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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:

Dietary fiber has many health benefits, including weightweight 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)

Trade This

2 slices whole grain bread

138

4

For That

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

270

2.3

 

Trade This

1 cup brown rice, cooked

216

3.5

For That

1 cup white rice, cooked

194

1.4

 

Trade This

1 cup black beans, cooked

227

15

For That

1 cup mashed potatoes

233

3.1

 

Trade This

3 cups low-fat popcorn (1 oz)

120

4

For That

10 potato chips (1 oz)

154

1.2

 

Trade This

1 fresh orange

75

3.4

For That

1 cup orange drink

122

0

 

Trade This

1/2 cup cooked artichoke hearts

45

7

For That

1 cup spinach soufflé or creamed spinach

234

1.0

 

Trade This

1 cup cooked oatmeal

159

4

For That

1 cup cooked farina (cream of wheat)

137

1.7

 

Trade This

1/2 cup cooked peas

62

4.4

For That

1/2 cup cream style corn

92

1.6

 

Trade This

1 ounce almonds (about 23)

163

3.5

For That

1 ounce jelly beans (10 large)

105

0

 

Trade This

1 cup raisin bran cereal

190

6.5

For That

1 cup corn flakes

101

Less than 1

 

Trade This

1 cup fresh raspberries

64

8

For That

1 large fruit leather

78

0

 

Trade This

2 Tbsp chunky peanut butter

188

2.6

For That

1 Hot dog (5 in)

148

0

 

WebMD Medical Reference

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