Many times, I am asked about fiber. How much should a person eat per day? How much fiber is in each food? This can be confusing!
Fiber plays an important role in your digestive health, and really acts as “Nature’s Bristle Broom” to keep things flowing, healthy and clean.
My first suggestion is to source your fiber from organic, fresh, unprocessed vegetables and fruit – especially vegetables. Your microbiome LOVES vegetables, and a diverse menu of them at that. Aim for 10+ servings per day of vegetables. At 1/2 cup equivalent to a serving, that could be accomplished pretty readily with generous lunch and dinner salads. You can put protein on a bed of greens (wild-caught seafood, grass-fed meats) and really make something delicious. Add in a power greens breakfast smoothie, and you are easily getting your quota.
Optimally, I’d like to see you consume a ratio consisting of 80% vegetables, 20% fruit. Ideally, daily, women should eat women 25 – 30 grams fiber; men 35 – 40 grams fiber. Children @15 grams of fiber per 1000 total calories.
Pile those plates high with fresh colorful vegetables and fruit, and your microbiome will thank you with vibrant health!
Consume an equal blend of digestible and non-digestible fibers, consisting of 80% vegetables, 20% fruit. See my Fiber in Foods List: Fruits and Vegetables for vegetable and fiber content. (Ideally, daily: women @25 – 30 grams fiber, men @35 – 40 grams fiber. Children @15 grams of fiber per 1000 total calories.)
Here is a handy chart for your convenience to keep track of your fiber intake per serving of vegetables and fruits (thanks to fullplateliving.org for the original).
Nuts and Seeds (Ideal in small amounts)
| Food | Served | Serving Size | Calories | Fiber Grams |
| almonds | raw | 1 oz (23 almonds) | 163 | 4 |
| brazil nuts | raw | 1 oz (6) | 186 | 2 |
| chia seeds | raw | 1 oz (5 Tbs) | 138 | 10 |
| hazelnuts (filberts) | raw | 1 oz (21 whole) | 178 | 3 |
| pumpkin seeds | raw | 1 oz (1/4 cup) | 158 | 2 |
| sunflower seeds | raw | 1 oz (1/4 cup) | 204 | 3 |
| sunflower seeds | dry-roasted | 1 oz (1/4 cup) | 165 | 3 |
| sunflower seeds | oil-roasted | 1 oz (1/4 cup) | 168 | 3 |
| walnuts | raw | 1 oz (14 halves) | 185 | 2 |
Fruits
| Food | Served | Serving Size | Calories | Fiber Grams |
| apples | fresh | 1 medium | 95 | 4 |
| apples | frozen, unsweetened | 1 cup, slices | 83 | 2 |
| apricots | fresh | 1 fruit | 17 | 1 |
| apricots | canned, water pack, with skin | 1 cup, halves | 66 | 4 |
| bananas | fresh | 1 medium | 105 | 3 |
| blackberries | fresh | 1 cup | 97 | 8 |
| blackberries | frozen, unsweetened | 1 cup | 97 | 8 |
| blueberries | wild, frozen | 1 cup | 71 | 6 |
| blueberries | fresh | 1 cup | 84 | 4 |
| blueberries | frozen, unsweetened | 1 cup | 79 | 4 |
| boysenberries | frozen, unsweetened | 1 cup, unthawed | 66 | 7 |
| cantaloupe | fresh | 1 cup, cubed | 54 | 1 |
| casaba melon | fresh | 1 cup, cubed | 48 | 2 |
| cherimoya | fresh | 1 fruit, without skin and seeds | 176 | 7 |
| cherries | fresh | 1 cup, pitted | 97 | 3 |
| cherries | canned, water pack | 1 cup pitted | 114 | 4 |
| clementine | fresh | 1 fruit | 35 | 1 |
| cranberries | fresh | 1 cup, whole | 46 | 5 |
| currants | fresh | 1 cup | 63 | 5 |
| figs | fresh | 2 medium | 74 | 3 |
| figs | canned, water pack | 1 cup | 131 | 6 |
| grapefruit | fresh | 1 large | 53 | 2 |
| grapefruit | sections, canned, water | 1 cup | 88 | 1 |
| grapes | red or green, fresh | 1 cup | 104 | 1 |
| guava | fresh | 1 fruit, without refuse | 37 | 3 |
| guava | fresh | 1 cup | 112 | 9 |
| honeydew melon | fresh | 1/8 medium melon, wedge | 58 | 1 |
| honeydew melon | frozen, balls | 1 cup, unthawed | 57 | 1 |
| kiwi | fresh | 2 fruits | 84 | 4 |
| lemon | fresh | 1 fruit | 24 | 2 |
| lime | fresh | 1 fruit | 20 | 2 |
| mango | fresh | 1 medium | 202 | 5 |
| nectarine | fresh | 1 medium | 62 | 2 |
| oranges | fresh | 1 medium | 62 | 3 |
| papaya | fresh | 1 cup pieces | 68 | 3 |
| papaya | fresh | 1 small | 62 | 3 |
| passion fruit | fresh | 1 fruit without refuse | 17 | 2 |
| peaches | fresh | 1 cup, sliced | 60 | 2 |
| peaches | fresh | 1 medium | 58 | 2 |
| pears | fresh | 1 medium | 101 | 6 |
| persimmons | fresh, Japanese variety | 1 fruit | 118 | 6 |
| pineapple | fresh | 1 cup, chunks | 82 | 2 |
| pineapple | canned, water pack | 1 cup, crushed, sliced, or chunks | 79 | 2 |
| plantain | fresh | 1 medium | 218 | 4 |
| plums | fresh | 2 fruits | 61 | 2 |
| pomegranate seeds | fresh | 1/2 cup | 72 | 4 |
| quince | fresh | 1 fruit, without refuse | 52 | 2 |
| raspberries | fresh | 1 cup | 64 | 8 |
| rhubarb | fresh | 1 cup, diced | 26 | 2 |
| rhubarb | frozen | 1 cup diced, uncooked | 29 | 3 |
| sour cherries | fresh | 1 cup, pitted | 78 | 3 |
| sour cherries | frozen, unsweetened | 1 cup | 71 | 3 |
| sour cherries | canned, water pack | 1 cup | 88 | 3 |
| starfruit | fresh | 1 medium fruit | 28 | 3 |
| strawberries | fresh | 1 cup, sliced | 53 | 3 |
| strawberries | fresh | 1 cup whole | 46 | 3 |
| strawberries | frozen, unsweetened | 1 cup, unthawed | 52 | 3 |
| tamarind | fresh | 1 cup, pulp | 287 | 6 |
| tangerine | fresh | 1 medium | 47 | 2 |
| watermelon | fresh, | 1 cup | 46 | 1 |
Vegetables
| Food | Served | Serving Size | Calories | Fiber Grams |
| artichokes, globe or French | fresh | 1 medium, cooked | 64 | 10 |
| artichokes, globe or French | fresh | 1/2 cup hearts, cooked | 45 | 7 |
| artichokes, globe or French | frozen | 1/3 of 9oz package | 36 | 4 |
| artichokes, globe or French | hearts, canned | 1/2 cup | 45 | 7 |
| asparagus | fresh | 1 cup, cooked | 40 | 4 |
| asparagus | frozen | 1 cup, cooked | 32 | 3 |
| asparagus | canned | 1 cup | 37 | 2 |
| avocado | fresh | 1/2 medium | 161 | 7 |
| avocado | fresh | 1/2 cup, sliced | 117 | 5 |
| beet greens | fresh | 1 cup, chopped, cooked | 39 | 4 |
| beets | canned | 1 cup slices | 53 | 3 |
| beets | fresh | 1 cup, sliced, cooked | 75 | 3 |
| bell (sweet) peppers | fresh | 1 cup, chopped, raw | 30 | 3 |
| bell (sweet) peppers | canned | 1 cup, halves | 25 | 2 |
| bok choy | fresh | 1 cup shredded, raw | 9 | 1 |
| bok choy | fresh | 1 cup shredded, cooked | 20 | 2 |
| broccoli rabe | fresh | 1 bunch, cooked | 144 | 12 |
| brussels sprouts | frozen | 1 cup, cooked | 65 | 6 |
| brussels sprouts | fresh | 1 cup, cooked | 56 | 4 |
| butterhead lettuce | fresh | 1 cup, shredded, raw | 7 | 1 |
| carrots | fresh | 1 cup slices or strips, raw | 50 | 3 |
| carrots | fresh or frozen | 1 cup, sliced, cooked | 55 | 5 |
| carrots | canned | 1 cup, slices | 57 | 4 |
| carrots | fresh | 1 cup, grated, raw | 45 | 3 |
| cassava | fresh | 1 cup, raw | 330 | 4 |
| cauliflower | fresh | 1 cup, raw | 27 | 2 |
| cauliflower | fresh | 1 cup, cooked | 29 | 3 |
| cauliflower | frozen | 1 cup, cooked | 34 | 5 |
| celery | fresh | 1 cup, chopped, raw | 16 | 2 |
| celery | fresh | 1 cup chopped, cooked | 27 | 2 |
| chili peppers | green hot peppers, canned | 1 cup, chopped or diced | 29 | 2 |
| cilantro | fresh | 9 sprigs, raw | 5 | 1 |
| collard greens | fresh | 1 cup, chopped, cooked | 63 | 8 |
| collard greens | frozen | 1 cup, chopped, cooked | 61 | 5 |
| corn | fresh | 1 cup cooked, without salt | 143 | 4 |
| corn | frozen | 1 cup, cooked | 134 | 4 |
| corn | canned | 1 cup, drained | 130 | 3 |
| cucumbers | fresh, with peel | 1 cup, sliced | 14 | 1 |
| dandelion greens | fresh | 1 cup, chopped, cooked | 35 | 3 |
| eggplant | fresh | 1 cup, cooked | 35 | 3 |
| endive greens | fresh | 1 cup, chopped, raw | 8 | 2 |
| green beans | fresh | 1 cup, cooked | 44 | 4 |
| green beans | frozen or canned | 1 cup, cooked | 38 | 4 |
| green cabbage | fresh | 1 cup, shredded, raw | 18 | 2 |
| green cabbage | fresh | 1 cup, shredded, cooked | 34 | 3 |
| green leaf lettuce | fresh | 1 cup, shredded, raw | 5 | 1 |
| green onions | fresh | 1 cup, chopped, raw | 32 | 3 |
| iceberg lettuce | fresh | 1 cup, shredded, raw | 10 | 1 |
| kale | fresh | 1 cup, chopped, raw | 28 | 1 |
| kale | fresh | 1 cup, chopped, cooked | 36 | 3 |
| kale | frozen | 1 cup chopped or diced, cooked | 39 | 3 |
| kohlrabi | fresh | 1 cup, raw | 36 | 5 |
| lambsquarters | fresh | 1 cup, chopped, cooked | 58 | 5 |
| leeks | fresh, bulb and lower leaf portion | 1 leek, cooked | 48 | 1 |
| mustard greens | fresh | 1 cup, chopped, cooked | 36 | 3 |
| mustard greens | frozen | 1 cup, chopped, cooked | 28 | 4 |
| okra | fresh | 1 cup, slices, cooked | 53 | 4 |
| okra | frozen | 1 cup, slices, cooked | 53 | 4 |
| onions | fresh | 1 cup, chopped, raw | 64 | 3 |
| onions | fresh | 10 rings, raw | 24 | 1 |
| onions | fresh | 1 cup, cooked | 92 | 3 |
| onions | frozen | 1 cup chopped, cooked | 59 | 4 |
| onions | canned | 1 cup, chopped or diced | 43 | 3 |
| parsley | fresh | 1 cup, chopped, raw | 22 | 2 |
| parsnips | fresh | 1 cup, slices, cooked | 111 | 6 |
| portobello mushrooms | fresh | 1 cup, sliced, grilled | 35 | 3 |
| red cabbage | fresh | 1 cup, shredded, raw | 22 | 2 |
| red cabbage | fresh | 1 cup, shredded, cooked | 44 | 4 |
| romaine lettuce | fresh | 1 cup, shredded | 8 | 1 |
| romaine lettuce | fresh | 1 outer leaf | 5 | 1 |
| sweet potatoes | fresh | 1 medium, baked in skin | 103 | 4 |
| sweet potatoes | fresh | 1 cup mashed, cooked without skin | 249 | 8 |
| sweet potatoes | frozen | 1 cup, cubes, cooked | 176 | 3 |
| swiss chard | fresh | 1 cup, chopped, cooked | 35 | 4 |
| tomatoes | fresh | 1 cup, chopped or sliced, raw | 32 | 2 |
| tomatoes | fresh | 1 cup, cooked | 43 | 2 |
| tomatoes | canned | 1 cup, stewed | 66 | 3 |
| white mushrooms | fresh | 1 cup, pieces or slices, raw | 15 | 1 |
| white mushrooms | fresh | 1 cup, pieces, cooked | 44 | 2 |
| white mushrooms | canned | 1 cup | 39 | 4 |
| zucchini squash | fresh | 1 cup, sliced, raw | 19 | 1 |
| zucchini squash | fresh | 1 cup, sliced, cooked | 27 | 2 |
| zucchini squash | frozen | 1 cup, cooked | 38 | 3 |
Grains
| Food | Served | Serving Size | Calories | Fiber Grams |
| Buckwheat (non-cross contamin.) | groats, roasted | 1 cup, cooked | 155 | 5 |
| wild rice | wild rice | 1 cup, cooked | 166 | 3 |
Beans and Peas
| Food | Served | Serving Size | Calories | Fiber Grams |
| black beans | canned | 1/2 cup | 109 | 8 |
| black beans | dry | 1/2 cup, cooked | 120 | 8 |
| black-eyed peas | dry | 1/2 cup, cooked | 99 | 6 |
| black-eyed peas | canned | 1/2 cup | 92 | 4 |
| edamame (green soybeans) | frozen | 1 cup, cooked | 189 | 8 |
| garbanzo beans | canned | 1/2 cup | 106 | 5 |
| garbanzo beans | dry | 1/2 cup, cooked | 134 | 6 |
| kidney beans | dry | 1/2 cup, cooked | 112 | 7 |
| kidney beans | canned | 1/2 cup | 104 | 7 |
| lentils | dry | 1/2 cup, cooked | 115 | 8 |
| lima beans | dry, baby | 1/2 cup, cooked | 115 | 7 |
| lima beans | dry, large | 1/2 cup, cooked | 108 | 7 |
| lima beans | canned, large | 1/2 cup | 95 | 6 |
| navy beans | dry | 1/2 cup, cooked | 127 | 10 |
| navy beans | canned | 1/2 cup | 148 | 7 |
| peas | fresh | 1/2 cup, cooked | 62 | 4 |
| peas | frozen | 1/2 cup, cooked | 67 | 4 |
| peas | canned | 1/2 cup | 72 | 4 |
| pigeon peas | 1 cup, cooked | 170 | 10 | |
| pinto beans | dry | 1/2 cup, cooked | 122 | 8 |
| pinto beans | canned | 1/2 cup | 98 | 6 |
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