Nourish you gut. Support digestion.

Beans & Lentils

Food	Serving	Fiber
Lima beans (white), cooked	1 cup	13.2 g
Split peas, cooked	½ cup	8.2 g
Lentils, cooked	½ cup	7.8 g
Black beans, cooked	½ cup	7.5 g
Chickpeas (garbanzo beans), cooked	½ cup	6.3 g
Kidney beans, cooked	½ cup	5.7 g

Fruits

Food	Serving	Fiber
Raspberries	1 cup	8.0 g
Blackberries	1 cup	7.6 g
Pear	1 medium	5.5 g
Apple, with skin	1 medium	4.8 g
Orange	1 medium	3.7 g
Banana	1 medium	3.2 g
Strawberries	1 cup	3.0 g

Vegetables

Food	Serving	Fiber
Artichoke, cooked	1 cup	9.6 g
Green peas, cooked	1 cup	8.8 g
Brussels sprouts, cooked	1 cup	6.4 g
Sweet potato, cooked	1 cup	6.3 g
Broccoli, cooked	1 cup	5.2 g
Carrots, raw	1 cup	3.6 g

Whole Grains & Cereals

Food	Serving	Fiber
Bulgur, cooked	½ cup	4.1 g
Spelt, cooked	½ cup	3.8 g
Teff, cooked	½ cup	3.6 g
Barley, pearled, cooked	½ cup	3.0 g
Oat bran	½ cup	2.9 g
Crackers, whole wheat	1 ounce	2.9 g

Nuts & Seeds

Food	Serving	Fiber
Pumpkin seeds, whole	1 ounce	5.2 g
Chia seeds	1 tablespoon	4.1 g
Almonds	1 ounce	3.5 g
Sunflower seeds	1 ounce	3.1 g
Pistachio nuts	1 ounce	2.9 g
Flax seeds	1 tablespoon	2.8 g