Foods High In Fiber

The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories you need.

Fruits
5.1 grams - Pear
3.7 grams - 2 Figs
3.5 grams - 1 cup Blueberries
3.3 grams - Apple
3.3 grams - 1 cup Strawberries
3.1 grams - Orange
2.6 grams - 10 halves dried Apricots
1.6 grams - 1.5-ounce box Raisins

Grains, cereal & pasta
6.3 grams - 1 cup Whole wheat spaghetti
5.1 grams - 3/4 cup Bran flakes
4.0 grams - 1 cup Oatmeal
1.9 grams - 1 slice rye bread
1.9 grams - 1 slice whole-wheat bread
1.7 grams - 1 slice mixed-grain bread

Legumes, nuts & seeds
15.6 grams - 1 cup Lentils
15.0 grams - 1 cup Black beans
13.2 grams - 1 cup Lima beans
10.4 grams - 1 cup Baked beans
3.3 grams – 24 Almonds

Vegetables
8.8 grams - 1 cup Peas
6.5 grams - Artichoke
6.4 grams - 1 cup Brussels sprouts
4.4 grams – Baked potato with skin
4.2 grams - 1 cup Corn
3.0 grams - 1/4 cup Tomato paste

Add fiber to your diet very gradually to allow your body time to adjust. If you add it too quickly, you may experience gas, bloating or diarrhea.