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 |