Fiber-Rich Vegetables and Fruit for Good Health

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Fiber-Rich Vegetables and Fruit for Good Health

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Many times, I am asked about fiber. How much should a person eat per day? How much fiber is in each food? This can be confusing!

Fiber plays an important role in your digestive health, and really acts as “Nature’s Bristle Broom” to keep things flowing, healthy and clean.

My first suggestion is to source your fiber from organic, fresh, unprocessed vegetables and fruit – especially vegetables. Your microbiome LOVES vegetables, and a diverse menu of them at that. Aim for 10+ servings per day of vegetables. At 1/2 cup equivalent to a serving, that could be accomplished pretty readily with generous lunch and dinner salads. You can put protein on a bed of greens (wild-caught seafood, grass-fed meats) and really make something delicious. Add in a power greens breakfast smoothie, and you are easily getting your quota.

Optimally, I’d like to see you consume a ratio consisting of 80% vegetables, 20% fruit. Ideally, daily, women should eat women 25 – 30 grams fiber; men 35 – 40 grams fiber. Children @15 grams of fiber per 1000 total calories.

Pile those plates high with fresh colorful vegetables and fruit, and your microbiome will thank you with vibrant health!

Consume an equal blend of digestible and non-digestible fibers, consisting of 80% vegetables, 20% fruit. See my Fiber in Foods List: Fruits and Vegetables for vegetable and fiber content. (Ideally, daily: women @25 – 30 grams fiber, men @35 – 40 grams fiber. Children @15 grams of fiber per 1000 total calories.)

Here is a handy chart for your convenience to keep track of your fiber intake per serving of vegetables and fruits (thanks to fullplateliving.org for the original).


Nuts and Seeds (Ideal in small amounts)

Food Served Serving Size Calories Fiber Grams
almonds raw 1 oz (23 almonds) 163 4
brazil nuts raw 1 oz (6) 186 2
chia seeds raw 1 oz (5 Tbs) 138 10
hazelnuts (filberts) raw 1 oz (21 whole) 178 3
pumpkin seeds raw 1 oz (1/4 cup) 158 2
sunflower seeds raw 1 oz (1/4 cup) 204 3
sunflower seeds dry-roasted 1 oz (1/4 cup) 165 3
sunflower seeds oil-roasted 1 oz (1/4 cup) 168 3
walnuts raw 1 oz (14 halves) 185 2

Fruits

Food Served Serving Size Calories Fiber Grams
apples fresh 1 medium 95 4
apples frozen, unsweetened 1 cup, slices 83 2
apricots fresh 1 fruit 17 1
apricots canned, water pack, with skin 1 cup, halves 66 4
bananas fresh 1 medium 105 3
blackberries fresh 1 cup 97 8
blackberries frozen, unsweetened 1 cup 97 8
blueberries wild, frozen 1 cup 71 6
blueberries fresh 1 cup 84 4
blueberries frozen, unsweetened 1 cup 79 4
boysenberries frozen, unsweetened 1 cup, unthawed 66 7
cantaloupe fresh 1 cup, cubed 54 1
casaba melon fresh 1 cup, cubed 48 2
cherimoya fresh 1 fruit, without skin and seeds 176 7
cherries fresh 1 cup, pitted 97 3
cherries canned, water pack 1 cup pitted 114 4
clementine fresh 1 fruit 35 1
cranberries fresh 1 cup, whole 46 5
currants fresh 1 cup 63 5
figs fresh 2 medium 74 3
figs canned, water pack 1 cup 131 6
grapefruit fresh 1 large 53 2
grapefruit sections, canned, water 1 cup 88 1
grapes red or green, fresh 1 cup 104 1
guava fresh 1 fruit, without refuse 37 3
guava fresh 1 cup 112 9
honeydew melon fresh 1/8 medium melon, wedge 58 1
honeydew melon frozen, balls 1 cup, unthawed 57 1
kiwi fresh 2 fruits 84 4
lemon fresh 1 fruit 24 2
lime fresh 1 fruit 20 2
mango fresh 1 medium 202 5
nectarine fresh 1 medium 62 2
oranges fresh 1 medium 62 3
papaya fresh 1 cup pieces 68 3
papaya fresh 1 small 62 3
passion fruit fresh 1 fruit without refuse 17 2
peaches fresh 1 cup, sliced 60 2
peaches fresh 1 medium 58 2
pears fresh 1 medium 101 6
persimmons fresh, Japanese variety 1 fruit 118 6
pineapple fresh 1 cup, chunks 82 2
pineapple canned, water pack 1 cup, crushed, sliced, or chunks 79 2
plantain fresh 1 medium 218 4
plums fresh 2 fruits 61 2
pomegranate seeds fresh 1/2 cup 72 4
quince fresh 1 fruit, without refuse 52 2
raspberries fresh 1 cup 64 8
rhubarb fresh 1 cup, diced 26 2
rhubarb frozen 1 cup diced, uncooked 29 3
sour cherries fresh 1 cup, pitted 78 3
sour cherries frozen, unsweetened 1 cup 71 3
sour cherries canned, water pack 1 cup 88 3
starfruit fresh 1 medium fruit 28 3
strawberries fresh 1 cup, sliced 53 3
strawberries fresh 1 cup whole 46 3
strawberries frozen, unsweetened 1 cup, unthawed 52 3
tamarind fresh 1 cup, pulp 287 6
tangerine fresh 1 medium 47 2
watermelon fresh, 1 cup 46 1

Vegetables

Food Served Serving Size Calories Fiber Grams
artichokes, globe or French fresh 1 medium, cooked 64 10
artichokes, globe or French fresh 1/2 cup hearts, cooked 45 7
artichokes, globe or French frozen 1/3 of 9oz package 36 4
artichokes, globe or French hearts, canned 1/2 cup 45 7
asparagus fresh 1 cup, cooked 40 4
asparagus frozen 1 cup, cooked 32 3
asparagus canned 1 cup 37 2
avocado fresh 1/2 medium 161 7
avocado fresh 1/2 cup, sliced 117 5
beet greens fresh 1 cup, chopped, cooked 39 4
beets canned 1 cup slices 53 3
beets fresh 1 cup, sliced, cooked 75 3
bell (sweet) peppers fresh 1 cup, chopped, raw 30 3
bell (sweet) peppers canned 1 cup, halves 25 2
bok choy fresh 1 cup shredded, raw 9 1
bok choy fresh 1 cup shredded, cooked 20 2
broccoli rabe fresh 1 bunch, cooked 144 12
brussels sprouts frozen 1 cup, cooked 65 6
brussels sprouts fresh 1 cup, cooked 56 4
butterhead lettuce fresh 1 cup, shredded, raw 7 1
carrots fresh 1 cup slices or strips, raw 50 3
carrots fresh or frozen 1 cup, sliced, cooked 55 5
carrots canned 1 cup, slices 57 4
carrots fresh 1 cup, grated, raw 45 3
cassava fresh 1 cup, raw 330 4
cauliflower fresh 1 cup, raw 27 2
cauliflower fresh 1 cup, cooked 29 3
cauliflower frozen 1 cup, cooked 34 5
celery fresh 1 cup, chopped, raw 16 2
celery fresh 1 cup chopped, cooked 27 2
chili peppers green hot peppers, canned 1 cup, chopped or diced 29 2
cilantro fresh 9 sprigs, raw 5 1
collard greens fresh 1 cup, chopped, cooked 63 8
collard greens frozen 1 cup, chopped, cooked 61 5
corn fresh 1 cup cooked, without salt 143 4
corn frozen 1 cup, cooked 134 4
corn canned 1 cup, drained 130 3
cucumbers fresh, with peel 1 cup, sliced 14 1
dandelion greens fresh 1 cup, chopped, cooked 35 3
eggplant fresh 1 cup, cooked 35 3
endive greens fresh 1 cup, chopped, raw 8 2
green beans fresh 1 cup, cooked 44 4
green beans frozen or canned 1 cup, cooked 38 4
green cabbage fresh 1 cup, shredded, raw 18 2
green cabbage fresh 1 cup, shredded, cooked 34 3
green leaf lettuce fresh 1 cup, shredded, raw 5 1
green onions fresh 1 cup, chopped, raw 32 3
iceberg lettuce fresh 1 cup, shredded, raw 10 1
kale fresh 1 cup, chopped, raw 28 1
kale fresh 1 cup, chopped, cooked 36 3
kale frozen 1 cup chopped or diced, cooked 39 3
kohlrabi fresh 1 cup, raw 36 5
lambsquarters fresh 1 cup, chopped, cooked 58 5
leeks fresh, bulb and lower leaf portion 1 leek, cooked 48 1
mustard greens fresh 1 cup, chopped, cooked 36 3
mustard greens frozen 1 cup, chopped, cooked 28 4
okra fresh 1 cup, slices, cooked 53 4
okra frozen 1 cup, slices, cooked 53 4
onions fresh 1 cup, chopped, raw 64 3
onions fresh 10 rings, raw 24 1
onions fresh 1 cup, cooked 92 3
onions frozen 1 cup chopped, cooked 59 4
onions canned 1 cup, chopped or diced 43 3
parsley fresh 1 cup, chopped, raw 22 2
parsnips fresh 1 cup, slices, cooked 111 6
portobello mushrooms fresh 1 cup, sliced, grilled 35 3
red cabbage fresh 1 cup, shredded, raw 22 2
red cabbage fresh 1 cup, shredded, cooked 44 4
romaine lettuce fresh 1 cup, shredded 8 1
romaine lettuce fresh 1 outer leaf 5 1
sweet potatoes fresh 1 medium, baked in skin 103 4
sweet potatoes fresh 1 cup mashed, cooked without skin 249 8
sweet potatoes frozen 1 cup, cubes, cooked 176 3
swiss chard fresh 1 cup, chopped, cooked 35 4
tomatoes fresh 1 cup, chopped or sliced, raw 32 2
tomatoes fresh 1 cup, cooked 43 2
tomatoes canned 1 cup, stewed 66 3
white mushrooms fresh 1 cup, pieces or slices, raw 15 1
white mushrooms fresh 1 cup, pieces, cooked 44 2
white mushrooms canned 1 cup 39 4
zucchini squash fresh 1 cup, sliced, raw 19 1
zucchini squash fresh 1 cup, sliced, cooked 27 2
zucchini squash frozen 1 cup, cooked 38 3

Grains

Food Served Serving Size Calories Fiber Grams
Buckwheat (non-cross contamin.) groats, roasted 1 cup, cooked 155 5
wild rice wild rice 1 cup, cooked 166 3

Beans and Peas

Food Served Serving Size Calories Fiber Grams
black beans canned 1/2 cup 109 8
black beans dry 1/2 cup, cooked 120 8
black-eyed peas dry 1/2 cup, cooked 99 6
black-eyed peas canned 1/2 cup 92 4
edamame (green soybeans) frozen 1 cup, cooked 189 8
garbanzo beans canned 1/2 cup 106 5
garbanzo beans dry 1/2 cup, cooked 134 6
kidney beans dry 1/2 cup, cooked 112 7
kidney beans canned 1/2 cup 104 7
lentils dry 1/2 cup, cooked 115 8
lima beans dry, baby 1/2 cup, cooked 115 7
lima beans dry, large 1/2 cup, cooked 108 7
lima beans canned, large 1/2 cup 95 6
navy beans dry 1/2 cup, cooked 127 10
navy beans canned 1/2 cup 148 7
peas fresh 1/2 cup, cooked 62 4
peas frozen 1/2 cup, cooked 67 4
peas canned 1/2 cup 72 4
pigeon peas 1 cup, cooked 170 10
pinto beans dry 1/2 cup, cooked 122 8
pinto beans canned 1/2 cup 98 6

 

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