Fiber

Foods, their serving sizes and the amount of fiber per serving

Food---Serving---Fiber in grams [g]

Apple with skin: 1, 3.3
Blueberries: 1 c, 3.5
Banana: 1, 3.1
Pear: 1, 5.1
Orange: 1, 3.4

Broccoli: 1 c, 5.1
Carrots: 1 c, 4.8
Collards: 1 c, 5.3

Black Beans: 1 c, 15.0
Kidney Beans: 1 c, 16.4
Navy Beans: 1 c, 19.1
Pinto Beans: 1 c, 15.4

Whole Grain Bread Slice: 1.9
White Bread Slice: 0.6
All Bran Cereal: 1/2 c, 8.8
Oat Bran [cooked]: 1 c, 5.7


Recommended Fiber Intakes

Men
Age Amount
9-13: 31 g/day
14-50: 38 g/day
51+: 31 g/day

Women
Age
9-18: 26 g/day
19-50: 25 g/day
51+: 21 g/day

*Remember that if you are increasing your intake of fiber in your diet a sharp increase will cause gastrointestinal distress. By slowing increasing the amount you consume you can avoid these issues. The body needs time to adjust so the fiber does not interfere negatively on digestion, absorption, or excretion.