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.


Adzuki beans, cooked1/4 cup744.2
Artichoke, cooked1/2 cup454.8
Asparagus, cooked1/2 cup161.5
Avocado1/4 cup602.5
Bamboo shoots, raw1/2 cup211.7
Beet greens, cooked1/2 cup202.1
Beets, cooked1/2 cup251.4
Black beans, cooked1/4 cup573.8
Black turtle beans, cooked1/4 cup603.9
Black-eyed peas, dried and cooked1/4 cup502.8
Breadfruit, cooked1/2 cup854
Broccoli, cooked1/2 cup272.6
Brussels sprouts, cooked1/2 cup333.2
Cabbage, cooked1/2 cup171.4
Cabbage, red, cooked1/2 cup212.1
Cabbage, savoy, cooked1/2 cup182.1
Carrots, cooked1/2 cup272.4
Carrots, raw1/2 cup261.8
Cassava (yucca), cooked1/2 cup1341.5
Cauliflower, cooked1/2 cup172.5
Celeriac, raw1/2 cup331.4
Chayote (mirliton), cooked1/2 cup192.3
Chickpeas (garbanzo beans), cooked1/4 cup683.2
Collard greens, cooked1/2 cup322.4
Corn, cooked1/2 cup672
Cowpeas, dried and cooked1/4 cup502.8
Cranberry (roman) beans, cooked1/4 cup613.8
Dandelion greens, cooked1/2 cup181.5
Drumstick pods (moringa), cooked1/2 cup212.5
Edamame, cooked1/4 cup472.1
Escarole, cooked1/2 cup112.1
Fava beans, cooked1/4 cup472.3
French beans, cooked1/4 cup574.2
Fufu, cooked1/2 cup1993.7
Great northern beans, cooked1/4 cup533.1
Green beans, snap, cooked1/2 cup222
Green peas, cooked1/2 cup674.4
Hearts of palm, canned1/2 cup211.8
Hominy, canned1/2 cup582
Jicama, raw1/2 cup233
Kale, cooked1/2 cup222.4
Kidney beans, cooked1/4 cup572.9
Kohlrabi, raw1/2 cup182.5
Lambsquarters, cooked1/2 cup291.9
Lentils, cooked1/4 cup583.9
Lima beans, cooked1/2 cup1054.6
Lotus root, cooked1/2 cup541.9
Luffa gourd, cooked1/2 cup502.6
Lupini beans, cooked1/4 cup583.9
Mung beans, cooked1/4 cup533.9
Mushrooms, cooked1/2 cup221.7
Mustard greens, cooked1/2 cup181.4
Mustard spinach, cooked1/2 cup151.8
Navy beans, cooked1/4 cup644.8
Nettles, cooked1/2 cup193.1
Nopales, cooked1/2 cup111.5
Okra, cooked1/2 cup182
Onions, cooked1/2 cup461.5
Parsnips, cooked1/2 cup553.1
Pigeon peas, cooked1/4 cup512.9
Pink beans, cooked1/4 cup632.3
Pinto beans, cooked1/4 cup623.9
Plantains, cooked1/2 cup1081.6
Potato, baked, with skin1/2 medium812
Pumpkin, canned1/2 cup423.6
Red bell pepper, raw1/2 cup201.6
Rutabaga, cooked1/2 cup261.6
Salsify, cooked1/2 cup462.1
Small white beans, cooked1/4 cup644.7
Snow peas, cooked1/2 cup342.3
Soybeans, cooked1/4 cup742.6
Spinach, cooked1/2 cup212.2
Split peas, cooked1/4 cup584.1
Sweet potato, cooked1/2 cup953.2
Swiss chard, cooked1/2 cup181.9
Taro leaves, cooked1/2 cup181.5
Taro root (dasheen or yautia), cooked1/2 cup943.4
Tree fern, cooked1/2 cup282.6
Turnip greens, cooked1/2 cup152.5
Turnip, cooked1/2 cup171.6
Wax beans, snap, cooked1/2 cup222.1
White beans, cooked1/4 cup632.9
Winter squash, cooked1/2 cup382.9
Yam, cooked1/2 cup792.7
Yardlong beans, cooked1/4 cup511.7
Yellow beans, cooked1/4 cup644.6


Barley, pearled, cooked1/2 cup973
Bulgur, cooked1/2 cup764.1
Chapati or roti, whole wheat1 ounce852.8
Crackers, whole wheat1 ounce1222.9
Oat bran1/2 cup442.9
Popcorn3 cups1695.8
Ready-to-eat cereal, bran flakes3/4 cup985.5
Ready-to-eat cereal, high fiber, unsweetened1/2 cup6214
Ready-to-eat cereal, toasted oat1 cup1113
Ready-to-eat cereal, wheat, shredded1 cup1726.2
Ready-to-eat cereal, whole grain kernels1/2 cup2097.5
Spelt, cooked1/2 cup1233.8
Teff, cooked1/2 cup1283.6
Tortillas, whole wheat1 ounce882.8


Apple, with skin1 medium1044.8
Apricots1 cup743.1
Banana1 medium1123.2
Blackberries1 cup627.6
Blueberries1 cup843.6
Blueberries, dried1/4 cup1273
Blueberries, wild1 cup806.2
Boysenberries1 cup667
Cherimoya1 cup1204.8
Cherries1 cup872.9
Dates1/4 cup1043
Durian1 cup3579.2
Durian1/2 cup1794.6
Figs, dried1/4 cup933.7
Gooseberries1 cup666.5
Grapefruit1 fruit1305
Guava1 cup1128.9
Kiwifruit1 cup1105.4
Loganberries1 cup817.8
Mandarin orange1 cup1033.5
Nance1 cup828.4
Orange1 medium733.7
Passionfruit1/4 cup576.1
Peaches, dried1/4 cup963.3
Pear1 medium1035.5
Pear, Asian1 medium756.5
Pears, dried1/4 cup1183.4
Persimmon1 fruit1186
Pomegranate seeds1/2 cup723.5
Prunes or dried plum1/4 cup1053.1
Raspberries1 cup648
Sapote or Sapodilla1 cup2179.5
Soursop1 cup1487.4
Starfruit1 cup413.7
Strawberries1 cup493
Tangerine (tangelo)1 cup1033.5


Almonds1 ounce1643.5
Chestnuts1 ounce1063.3
Chia seeds1 Tbsp584.1
Coconut1 ounce1874.6
Flax seeds1 Tbsp552.8
Hazelnuts (filberts)1 ounce1782.8
Pine nuts1 ounce1783
Pistachio nuts1 ounce1622.9
Pumpkin seeds, whole1 ounce1265.2
Sunflower seeds1 ounce1653.1
Wocas, yellow pond lily seeds1 ounce1025.4