Getting enough fiber daily?
A good goal to set yourself (Adults) for daily fiber intake is around the 40 gram mark. Most of us don’t get anywhere near this much in a day. Here is a list of some common foods and their fibre content.
| Food Group | Serving Size | Fibre (g) | |
| VEGETABLES | |||
| Artichoke, cooked | 1 medium | 10.3 | |
| French beans, cooked | 125 mL (½ cup) | 8.8 | |
| Green peas, cooked | 125 mL (½ cup) | 3.7-5.6 | |
| Potato, with skin, cooked | 1 medium | 2.9-4.3 | |
| Spinach, cooked | 125 mL (½ cup) | 2.3-3.7 | |
| Cauliflower, cooked | 125 mL (½ cup) | 1.5 -2.6 | |
| Broccoli, fresh or frozen, cooked | 125 mL (½ cup) | 2.0-2.3 | |
| Carrot, cooked | 125 mL (½ cup) | 2.2 | |
| FRUIT | |||
| Avocado | ½ fruit | 6.7 | |
| Pear, with skin | 1 medium | 5.3 | |
| Raspberries, blackberries, fresh or frozen | 125 mL (½ cup) | 4.0-4.2 | |
| Orange | 1 fruit | 2.3-3.6 | |
| Apple, with skin | 1 medium | 3.5 | |
| Banana | 1 medium | 2.1 | |
| GRAIN PRODUCTS | |||
| Bran cereals | 30 g | 10.2-11.2 | |
| Bread (whole wheat, pumpernickel) | 1 slice (35 g) | 2.2 | |
| Pasta, whole wheat, cooked | 125 mL (½ cup) | 2.4 | |
| Popcorn, air popped | 500 mL (2 cups) | 2.4 | |
| Rice (brown, wild), cooked | 125 mL (½ cup) | 1.5-2.0 | |
| Pasta, white, cooked | 125 mL (½ cup) | 1.3 | |
| Quinoa, cooked | 125 mL (½ cup) | 2.7 | |
| MEAT ALTERNATIVES | |||
| Beans (small white, yellow, cranberry, adzuki, black, pinto, kidney, navy, Great Northern, white, refried), cooked | 175 mL (¾ cup) | 8.6-13.8 | |
| Baked beans, plain | 175 mL (¾ cup) | 7.7-10.3 | |
| Chickpeas/garbanzo beans, cooked | 175 mL (¾ cup) | 5.5 | |
| Hummus | 60 mL (¼ cup) | 3.7 | |
| NUTS & SEEDS | |||
| Coconut meat, dried, shredded | 125 mL (½ cup) | 7.8 | |
| Almonds, whole | 60 mL (¼ cup) | 3.6-4.0 | |
| Pumpkin or squash seeds | 60 mL (¼ cup) | 3.7 | |
| Sunflower seeds, without shell | 60 mL (¼ cup) | 3.6 | |
| Nuts (hazelnuts, macadamia, pine, pistachio), without shell | 60 mL (¼ cup) | 3.1-3.3 | |
| Flaxseed, whole, or ground | 15 mL (1 Tbsp.) | 3 | |
| Chia seeds, dried | 15 mL (1 Tbsp.) | 3.7 | |
| Soy nuts, roasted | 60 mL (¼ cup) | 2.3 |
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