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?