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!

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Soluble Fiber

Soluble fiber lowers unhealthy cholesterol. It also helps you digest foods more slowly, which controls blood sugar levels!

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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

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Insoluble Fiber

Insoluble fiber helps add bulk to your stool, which helps to move waste through your body and prevent constipation.

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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