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Fiber in Food

How much fiber should someone have each day?

The recommended daily allowance of dietary fiber for men is 30-38 grams per day and for women, 21 to 25 grams. Currently, most Americans consume only about half the recommended amount. At this level, they are missing out on fiber's potential health benefits.

How much fiber is in foods that I eat?

There are two types of fiber, soluble and insoluble.  Insoluble fibers are found in the cell walls of plants.  This type of fiber increases in size, absorbs moisture and acts as a natural laxative.  Sources of insoluble fiber include a whole grains nuts green beans, peas and the skins of fruits and vegetables.  Soluble fiber is fiber that dissolves in water. Soluble fiber will cause food absorption to slow down in the digestive system, and also stabilizes blood sugar levels.  Soluble fiber comes from oat bran, dried beans and peas, barley, carrots, apples, and most other fruits and vegetables.  The chart below shows the fiber content of some
common beans, fruits and vegetables.  (Source: Center for science in the public interest.)

Fiber Content of Common Foods

Beans and lentils. 

  Food                                   Fat           Fiber
 Pinto beans  1 g  14.7 g
 Kidney beans  1 g  13.8 g
 Black-eyed peas  1 g  12.3 g
 Navy beans  1 g    9.0 g
 Chickpeas   3 g   7.1 g
 Lentils  1 g   5.6 g
 Split peas   1 g   4.1 g


                                                                                                                                                                                      
  Fruit                                                                                                              
figs, dried (3)     1 g   5.3 g
Apple, large     0 g   4.7 g
Pear      1 g      4.3 g 
Apricots, dried (10)   0 g   3.6 g
Prunes, dried (5)     0 g      3.5 g 
Orange   0 g  3.1 g
Strawberries (1/2 cup)   1 g    2.0 g 
Raisins (1/4 cup)   0 g      1.9 g 
Banana   1 g   1.8 g
Peach    0 g    1.4 g
Cantaloupe (1/4)   1 g    1.1 g 

                       
Vegetables

A serving is 1/2 cup, unless otherwise noted

                                                            
Corn, cooked                               1 g          3.1 g.
Peas, cooked                               1 g         2.9 g.
Broccoli or spinach.
Cooked                                         0 g         2.0 g.
Tomato (1/2)                                0 g         0.8 g

Soluble fiber.

Apple's.
Pinto beans.
Beets
carrots.
Chickpeas.
Eggplant.
Okra.
Oatmeal.
Oat bran.
Strawberries.
Black eyed peas.
Turnips.
Zucchini.

Insoluble fiber

asparagus.
Green beans.
Blackberries.
Lima beans.
Peaches.
Pumpernickel.
Whole wheat bread.
Pineapple.
cherries.
Raisins.
Brown rice.
Grapes.
Pears
source: Anderson, J. W,, fiber in foods
Baked potato
with skin		  0g  4.2 g
Sweet potato.
Without skin		  0g  3.2g
Corn, cooked    
     
     
     
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