How Do I Increase Fiber Intake Without the Use of Supplements?

Modified on Sat, 13 Jan, 2018 at 11:59 AM

Foods that are higher in fiber include many fruits/vegetables, whole grains, beans, nuts, and seeds. There are now many fiber-fortified products such Quest bars, Oikos triple zero yogurts, high-fiber tortillas, etc. that contain a lot of fiber, however, we recommended the majority of your fiber comes from foods that naturally contain it.

The following tables list the highest fiber foods for each category:

Fruits	Serving Size	Total Fiber (grams)
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberries (halves)	1 cup	3.0
Figs, dried	2 medium	1.6
Raisins	1 ounce (60 raisins)	1.0

Grains, Cereal, and Pasta	Serving Size	Total Fiber (Grams)
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.5
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.6
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat	1 slice	1.9

Legumes, Nuts, and Seeds	Serving Size	Total Fiber (Grams)
Split peas, boiled	1 cup	16.3
Lentils, boiled	1 cup	15.6
Black beans, boiled	1 cup	15.0
Lima beans, boiled	1 cup	13.2
Baked beans, canned, cooked	1 cup	10.4
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7

Vegetables	Serving Size	Total Fiber (Grams)
Artichoke, boiled	1 medium	10.3
Green peas, boiled	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, boiled	1 cup	4.1
Sweet corn, boiled	1 cup	3.6
Potato, with skin, baked	1 small	2.9
Tomato paste, canned	1/4 cup	2.7
Carrot, raw	1 medium	1.7

Sources: Mayo Clinic & USDA National Nutrient Database for Standard Reference, Release 27