Grocery Store Fiber Checklist

Eating more fiber has a ton of health benefits including lowering your risk of heart disease and cancer!

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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.

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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!

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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