Grocery Store Fiber Checklist

Eating more fiber has a ton of health benefits including lowering your risk of heart disease and cancer!
On average, Americans eat about 10 grams of fiber each day – significantly less than the fiber recommendations from the Institute of Medicine. They advise men to consume 38 grams and women 25 grams of fiber each day, respectively.
There are two kinds of fiber, soluble and insoluble. BOTH types help you feel and stay full, satisfying your hunger for longer periods of time!
Are you looking to incorporate more fiber into your diet? If so, use this list of high fiber foods the next time you go to the grocery store!
Soluble Fiber
Soluble fiber lowers unhealthy cholesterol. It also helps you digest foods more slowly, which controls blood sugar levels!
Food Sources of Soluble Fiber
  • Oatmeal
    • 1 cup = 4 grams
  • Mango
    • 1 small = 3.4 grams
  • Figs (dried)
    • 3 each = 2.8 grams
  • Black Beans
    • 1/2 cup = 2.4 grams
  • Navy Beans
    •  1/2 cup = 2.2 grams
  • Oat bran cereal (cooked)
    •  3/4 cup = 2.2 grams
  • Kidney Beans
    • 1/2 cup = 2 grams
  • Brussels Sprouts
    • 1/2 cup = 2 grams
  • Apricots (fresh)
    •  4 each = 1.8 grams
  • Orange
    •  1 small = 1.8 grams
  • Pumpernickel Bread
    • 1 slice = 1.2 grams
  • Flaxseed (ground)
    • 1 Tbsp = 1.1 grams
Insoluble Fiber
Insoluble fiber helps add bulk to your stool, which helps to move waste through your body and prevent constipation.
Food Sources of Insoluble Fiber
  • Wheat bran
    • 1/2 cup = 11.3 grams
  • Kidney beans
    •  1/2 cup = 5.9 grams
  • Black beans
    • 1/2 cup = 3.7 grams
  • Pear (fresh with skin)
    • 1 large = 3.6 grams
  • Okra
    • 1/2 cup = 3.1 grams
  • Green peas
    • 1/2 cup = 3 grams
  • Raspberries
    • 1 cup = 2.4 grams
  • Flaxseed (ground)
    • 1 Tbsp = 2.2 grams
  • Barley (cooked)
    • 1/2 cup = 2.2 grams
  • Sweet potato (without skin)
    •  1/2 cup = 2.2 grams
  • Whole wheat pasta (cooked)
    •  1/2 cup = 2.1 grams
  • Apple (fresh, with skin)
    • 1 small = 1.8 grams
  • Banana
    •  1 small = 1.6 grams
Which fiber foods will you pick up the next time you're at the grocery store?
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