30 grams of fiber per day

FIBER is so critical for a health gut microbiome. I discuss more about the microbiome: click here to learn about microbiome or 8 steps to nourish your microbiome.

If you are suffering from GI issues (such as constipation or irritable bowel syndrome), I always recommend getting at least 30 grams of fiber per day. Now, everyone is different so you should always talk to your doctor first.

You can use the chart below to calculate your daily fiber intake.

Just get a journal, make a LIST of all the food you eat in a day, the portion size, and add up the amount of fiber you consume.

VEGETABLES	PORTION SIZE	CALORIES	FIBER
Adzuki beans, cooked	1/4 cup	74	4.2
Artichoke, cooked	1/2 cup	45	4.8
Asparagus, cooked	1/2 cup	16	1.5
Avocado	1/4 cup	60	2.5
Bamboo shoots, raw	1/2 cup	21	1.7
Beet greens, cooked	1/2 cup	20	2.1
Beets, cooked	1/2 cup	25	1.4
Black beans, cooked	1/4 cup	57	3.8
Black turtle beans, cooked	1/4 cup	60	3.9
Black-eyed peas, dried and cooked	1/4 cup	50	2.8
Breadfruit, cooked	1/2 cup	85	4
Broccoli, cooked	1/2 cup	27	2.6
Brussels sprouts, cooked	1/2 cup	33	3.2
Cabbage, cooked	1/2 cup	17	1.4
Cabbage, red, cooked	1/2 cup	21	2.1
Cabbage, savoy, cooked	1/2 cup	18	2.1
Carrots, cooked	1/2 cup	27	2.4
Carrots, raw	1/2 cup	26	1.8
Cassava (yucca), cooked	1/2 cup	134	1.5
Cauliflower, cooked	1/2 cup	17	2.5
Celeriac, raw	1/2 cup	33	1.4
Chayote (mirliton), cooked	1/2 cup	19	2.3
Chickpeas (garbanzo beans), cooked	1/4 cup	68	3.2
Collard greens, cooked	1/2 cup	32	2.4
Corn, cooked	1/2 cup	67	2
Cowpeas, dried and cooked	1/4 cup	50	2.8
Cranberry (roman) beans, cooked	1/4 cup	61	3.8
Dandelion greens, cooked	1/2 cup	18	1.5
Drumstick pods (moringa), cooked	1/2 cup	21	2.5
Edamame, cooked	1/4 cup	47	2.1
Escarole, cooked	1/2 cup	11	2.1
Fava beans, cooked	1/4 cup	47	2.3
French beans, cooked	1/4 cup	57	4.2
Fufu, cooked	1/2 cup	199	3.7
Great northern beans, cooked	1/4 cup	53	3.1
Green beans, snap, cooked	1/2 cup	22	2
Green peas, cooked	1/2 cup	67	4.4
Hearts of palm, canned	1/2 cup	21	1.8
Hominy, canned	1/2 cup	58	2
Jicama, raw	1/2 cup	23	3
Kale, cooked	1/2 cup	22	2.4
Kidney beans, cooked	1/4 cup	57	2.9
Kohlrabi, raw	1/2 cup	18	2.5
Lambsquarters, cooked	1/2 cup	29	1.9
Lentils, cooked	1/4 cup	58	3.9
Lima beans, cooked	1/2 cup	105	4.6
Lotus root, cooked	1/2 cup	54	1.9
Luffa gourd, cooked	1/2 cup	50	2.6
Lupini beans, cooked	1/4 cup	58	3.9
Mung beans, cooked	1/4 cup	53	3.9
Mushrooms, cooked	1/2 cup	22	1.7
Mustard greens, cooked	1/2 cup	18	1.4
Mustard spinach, cooked	1/2 cup	15	1.8
Navy beans, cooked	1/4 cup	64	4.8
Nettles, cooked	1/2 cup	19	3.1
Nopales, cooked	1/2 cup	11	1.5
Okra, cooked	1/2 cup	18	2
Onions, cooked	1/2 cup	46	1.5
Parsnips, cooked	1/2 cup	55	3.1
Pigeon peas, cooked	1/4 cup	51	2.9
Pink beans, cooked	1/4 cup	63	2.3
Pinto beans, cooked	1/4 cup	62	3.9
Plantains, cooked	1/2 cup	108	1.6
Potato, baked, with skin	1/2 medium	81	2
Pumpkin, canned	1/2 cup	42	3.6
Red bell pepper, raw	1/2 cup	20	1.6
Rutabaga, cooked	1/2 cup	26	1.6
Salsify, cooked	1/2 cup	46	2.1
Small white beans, cooked	1/4 cup	64	4.7
Snow peas, cooked	1/2 cup	34	2.3
Soybeans, cooked	1/4 cup	74	2.6
Spinach, cooked	1/2 cup	21	2.2
Split peas, cooked	1/4 cup	58	4.1
Sweet potato, cooked	1/2 cup	95	3.2
Swiss chard, cooked	1/2 cup	18	1.9
Taro leaves, cooked	1/2 cup	18	1.5
Taro root (dasheen or yautia), cooked	1/2 cup	94	3.4
Tree fern, cooked	1/2 cup	28	2.6
Turnip greens, cooked	1/2 cup	15	2.5
Turnip, cooked	1/2 cup	17	1.6
Wax beans, snap, cooked	1/2 cup	22	2.1
White beans, cooked	1/4 cup	63	2.9
Winter squash, cooked	1/2 cup	38	2.9
Yam, cooked	1/2 cup	79	2.7
Yardlong beans, cooked	1/4 cup	51	1.7
Yellow beans, cooked	1/4 cup	64	4.6

GRAINS	PORTION SIZE	CALORIES	FIBER
Barley, pearled, cooked	1/2 cup	97	3
Bulgur, cooked	1/2 cup	76	4.1
Chapati or roti, whole wheat	1 ounce	85	2.8
Crackers, whole wheat	1 ounce	122	2.9
Oat bran	1/2 cup	44	2.9
Popcorn	3 cups	169	5.8
Ready-to-eat cereal, bran flakes	3/4 cup	98	5.5
Ready-to-eat cereal, high fiber, unsweetened	1/2 cup	62	14
Ready-to-eat cereal, toasted oat	1 cup	111	3
Ready-to-eat cereal, wheat, shredded	1 cup	172	6.2
Ready-to-eat cereal, whole grain kernels	1/2 cup	209	7.5
Spelt, cooked	1/2 cup	123	3.8
Teff, cooked	1/2 cup	128	3.6
Tortillas, whole wheat	1 ounce	88	2.8

FRUITS	PORTION SIZE	CALORIES	FIBER
Apple, with skin	1 medium	104	4.8
Apricots	1 cup	74	3.1
Banana	1 medium	112	3.2
Blackberries	1 cup	62	7.6
Blueberries	1 cup	84	3.6
Blueberries, dried	1/4 cup	127	3
Blueberries, wild	1 cup	80	6.2
Boysenberries	1 cup	66	7
Cherimoya	1 cup	120	4.8
Cherries	1 cup	87	2.9
Dates	1/4 cup	104	3
Durian	1 cup	357	9.2
Durian	1/2 cup	179	4.6
Figs, dried	1/4 cup	93	3.7
Gooseberries	1 cup	66	6.5
Grapefruit	1 fruit	130	5
Guava	1 cup	112	8.9
Kiwifruit	1 cup	110	5.4
Loganberries	1 cup	81	7.8
Mandarin orange	1 cup	103	3.5
Nance	1 cup	82	8.4
Orange	1 medium	73	3.7
Passionfruit	1/4 cup	57	6.1
Peaches, dried	1/4 cup	96	3.3
Pear	1 medium	103	5.5
Pear, Asian	1 medium	75	6.5
Pears, dried	1/4 cup	118	3.4
Persimmon	1 fruit	118	6
Pomegranate seeds	1/2 cup	72	3.5
Prunes or dried plum	1/4 cup	105	3.1
Raspberries	1 cup	64	8
Sapote or Sapodilla	1 cup	217	9.5
Soursop	1 cup	148	7.4
Starfruit	1 cup	41	3.7
Strawberries	1 cup	49	3
Tangerine (tangelo)	1 cup	103	3.5

PLANT PROTEINS	PORTION SIZE	CALORIES	FIBER
Almonds	1 ounce	164	3.5
Chestnuts	1 ounce	106	3.3
Chia seeds	1 Tbsp	58	4.1
Coconut	1 ounce	187	4.6
Flax seeds	1 Tbsp	55	2.8
Hazelnuts (filberts)	1 ounce	178	2.8
Pine nuts	1 ounce	178	3
Pistachio nuts	1 ounce	162	2.9
Pumpkin seeds, whole	1 ounce	126	5.2
Sunflower seeds	1 ounce	165	3.1
Wocas, yellow pond lily seeds	1 ounce	102	5.4