Fiber Foods Guide

How to Read This Chart

šŸŸ¢ = Mostly Soluble Fiber Supports gut health, blood sugar balance, and cholesterol

šŸ”µ = Mostly Insoluble Fiber Supports digestion and regularity

šŸŸ¢šŸ”µ = Mixed Fiber Contains meaningful amounts of both

Most whole foods contain both types of fiber. Labels reflect the dominant type.

šŸ„¬ VEGETABLES

  • Artichoke Hearts (1/2 cup) ā€“ 4.8g šŸŸ¢šŸ”µ

  • Asparagus (1 cup) ā€“ 2.8g šŸŸ¢šŸ”µ

  • Beets (1 cup) 3.5gā€“ šŸŸ¢šŸ”µ

  • Broccoli (1 cup) ā€“ 2.2g šŸŸ¢šŸ”µ

  • Brussels Sprouts (1 cup) ā€“ 4g šŸŸ¢šŸ”µ

  • Carrots (1 cup) ā€“ 5.5g šŸŸ¢šŸ”µ

  • Cauliflower (1 cup) ā€“ 2g šŸ”µ

  • Collard Greens (1 cup) ā€“ 4gšŸ”µ

  • Eggplant (1 cup) ā€“ 2.5g šŸŸ¢šŸ”µ

  • Kale (1 cup) ā€“ 0.7g šŸ”µ

  • Parsnips (1 cup) ā€“ 6.5g šŸŸ¢šŸ”µ

  • Pumpkin (1 cup) ā€“ 2.7g šŸŸ¢šŸ”µ

  • Radishes (1 cup) ā€“ 2gšŸ”µ

  • Snow Peas (1 cup) ā€“ 1.6g šŸ”µ

  • Spinach (3.5 oz) ā€“ 2g šŸ”µ

  • White Mushrooms (1 cup) ā€“ 1gšŸ”µ

  • Zucchini (1 cup) ā€“ 2g šŸ”µ

šŸ“ FRUITS

  • Apples (1 medium fruit) ā€“ 4.7g šŸŸ¢šŸ”µ

  • Avocado (1/2 large) ā€“ 6.7 g šŸŸ¢šŸ”µ

  • Banana (1 medium fruit) ā€“ ~3g šŸŸ¢

  • Blackberries (1 cup) ā€“ 8g šŸŸ¢šŸ”µ

  • Blueberries (1/2 cup) ā€“ 2g šŸŸ¢šŸ”µ

  • Figs (1 small) ā€“ 1.2g šŸŸ¢šŸ”µ

  • Grapefruit (1 cup) ā€“ 2g šŸŸ¢

  • Kiwis (1 fruit) ā€“ 2.1g šŸŸ¢šŸ”µ

  • Lemons (1/2 fruit) ā€“ 1g šŸŸ¢

  • Limes (1/2 fruit) ā€“ 1g šŸŸ¢

  • Oranges (1 medium fruit) ā€“ 2g šŸŸ¢šŸ”µ

  • Peaches (1 small fruit) ā€“ 1.9g šŸŸ¢šŸ”µ

  • Pears (1 medium fruit) ā€“ 5.5g šŸŸ¢šŸ”µ

  • Plums (1 small fruit) ā€“ 3.4g šŸŸ¢

  • Prunes (5 fruits) ā€“ 3.4g šŸŸ¢

  • Raspberries (1 cup) ā€“ 8g šŸŸ¢šŸ”µ

  • Strawberries (1/2 cup) ā€“ 2gšŸŸ¢šŸ”µ

šŸŒ¾ GRAINS & STARCHES

  • Acorn Squash (1 cup) ā€“ 9g šŸŸ¢šŸ”µ

  • Barley (1 cup) ā€“ 6g šŸŸ¢

  • Bulgar (1 cup) ā€“ 8.2g šŸŸ¢šŸ”µ

  • Butternut Squash (1/2 cup) ā€“ 2g šŸŸ¢šŸ”µ

  • Honey Squash (1/2 cup) ā€“ 3.3g šŸŸ¢šŸ”µ

  • Oats (1 cup) ā€“ 6g šŸŸ¢

  • Quinoa (1 cup) ā€“ 5g šŸŸ¢šŸ”µ

  • Russet Potatoes (1 medium) ā€“ 1.9g šŸ”µ

  • Sourdough Bread (100g) ā€“ 1.9g šŸ”µ

  • Spaghetti Squash (1 cup) ā€“ 2.2g šŸ”µ

  • Sweet Potatoes (1 large) ā€“ 4g šŸŸ¢šŸ”µ

  • Yukon Gold Potatoes (1 small) ā€“ 2g šŸ”µ

šŸ«˜ LEGUMES

  • Black Beans (1/2 cup) ā€“ 8.3g šŸŸ¢šŸ”µ

  • Chickpeas (1 cup) ā€“ 9.6g šŸŸ¢šŸ”µ

  • Edamame (1 cup) ā€“ 8g šŸŸ¢šŸ”µ

  • Green Peas (1/2 cup) ā€“ 3.6g šŸŸ¢šŸ”µ

  • Kidney Beans (1/2 cup) ā€“ 6.7g šŸŸ¢šŸ”µ

  • Lentils (1 cup) ā€“ 15.6g šŸŸ¢šŸ”µ

  • Navy Beans (1/2 cup) ā€“ 9.6g šŸŸ¢šŸ”µ

  • Pinto Beans (1 cup) ā€“ 15g šŸŸ¢šŸ”µ

  • Split Peas (1 cup) ā€“ 1.6g šŸŸ¢šŸ”µ

šŸŒ° NUTS, SEEDS & FIBER BOOSTERS

  • Almonds (24) ā€“ 3.5g šŸ”µ

  • Chia Seeds (1 Tbsp) ā€“ 8g šŸŸ¢šŸ”µ

  • Flax Seed (3 Tbsp) ā€“ 8g šŸŸ¢šŸ”µ

  • Peanut Butter (2 Tbsp) ā€“ 3g šŸ”µ

  • Pistachios (1/4 cup) ā€“ 2.3g šŸ”µ

  • Psyllium Husk ā€“ šŸŸ¢

  • Walnuts (14 halves) ā€“ 1.9g šŸ”µ

Fiber amounts are approximate and may vary based on preparation, ripeness, and portion size.