site search
Listen: Expert Advice
Health talk radio host Danielle Lin and medical experts reveal how fiber can help save your life. Fighting colon cancer, IBS & more. Listen online to the podcast.
Get Email Discounts & Sale Alerts
Search
High Fiber Foods
| Foods | | Serving Size | Fiber Grams (per serving) | Calories (per serving) |
|---|---|---|---|---|
| Konsyl® Original psyllium | 1 tsp.* | 5.00 | 3 | |
| Breads | Whole wheat | 1 slice | 2.11 | 70 |
| White | 1 slice | 0.50 | 70 | |
| Rye | 1 slice | 1.72 | 70 | |
| Oat Bran | 1 ounce | 4.06 | 110 | |
| Cereal | Shredded Wheat | 1 ounce | 2.64 | 90 |
| Corn Flakes | 1 ounce | 0.45 | 110 | |
| Rice | Brown | 1/2 cup | 5.27 | 109 |
| White | 1/2 cup | 1.42 | 133 | |
| Spaghetti | 2 ounces | 2.56 | 220 | |
| Vegetables * Cooked, unless otherwise noted. | Broccoli | 1/2 cup | 2.58 | 22 |
| Brussels Sprouts | 1/2 cup | 2.00 | 30 | |
| Corn | 1/2 cup | 3.03 | 89 | |
| Eggplant | 1/2 cup | 0.96 | 13 | |
| Green Peas | 1/2 cup | 3.36 | 67 | |
| Lettuce (raw) | 1/2 cup | 0.24 | 5 | |
| Potato (baked w/skin) | 1/2 cup | 2.97 | 57 | |
| Spinach | 1/2 cup | 2.07 | 21 | |
| Squash (baked) | 1/2 cup | 2.87 | 57 | |
| Tomato (raw) | 1/2 cup | 1.17 | 19 | |
| Zucchini | 1/2 cup | 1.26 | 14 | |
| Beans | Green (canned) | 1/2 cup | 1.89 | 20 |
| Kidney | 1/2 cup | 5.48 | 100 | |
| Lima | 1/2 cup | 4.25 | 90 | |
| Pinto | 1/2 cup | 5.93 | 101 | |
| Fresh Fruit | Apple (w/peel) | 1 medium | 2.76 | 81 |
| Apricots | 1 cup | 3.13 | 74 | |
| Banana | 1 medium | 2.19 | 105 | |
| Blackberries | 1 cup | 7.20 | 74 | |
| Boysenberries | 1 cup | 7.20 | 74 | |
| Grapefruit | 1 medium | 3.61 | 92 | |
| Grapes | 1 cup | 1.12 | 114 | |
| Orange | 1 medium | 3.14 | 65 | |
| Pear (w/peel) | 1 medium | 4.32 | 98 | |
| Prunes (dried) | 1 cup | 13.76 | 246 | |
| Raspberries | 1 cup | 7.50 | 62 | |
| Strawberries | 1 cup | 3.87 | 46 | |
| Watermelon | 1 slice | 1.93 | 152 | |
| *Adding a teaspoon of Konsyl® to your diet every day will help you attain the recommended fiber goal of 25-35 grams per day. | ||||
Click here to download this High Fiber Foods chart for reference.
A Registered Dietician's advice on looking for high fiber foods.
“If you’re having a slice of bread, for one serving, you should have at least 3 grams of fiber.”
"Get the whole fruit, instead of getting the juice."
Plus, hear more advice on healthy eating from Registered Dietician, Jennifer Snyder, on the Danielle Lin health talk radio show. Listen online.