Because we're not woodchucks....

An average human needs 30-40 grams of fiber a day, for health.The idea of snacking on wood pulp seems unappealing to me. As such, we are fortunate creations of the large whatever, which seems to have taken such human snobbery into account, and has created plenty of yummy foods for us to choose from. The following list of foods are found to contain fiber, a necessary nutrient for happy poop.


FRUIT AMOUNT FIBER (grams)
Apples with skin 1 medium
5.00
Apricot 3 medium
0.98
Apricots, dried 5 pieces
2.89
Banana 1 medium
3.92
Blueberries 1 cup
4.18
Cantaloupe, cubes 1 cup
1.28
Figs, dried 2 medium
3.74
Grapefruit 1/2 medium
6.12
Orange, navel 1 medium
3.40
Peach 1 medium
2.00
Peaches, dried 3 pieces
3.18
Pear 1 medium
5.08
Plum 1 medium
1.00
Raisins 1.5 oz box
1.60
Raspberries 1 cup
8.34
Strawberries 1 cup
3.98



VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium
11.84
Beets, cooked 1 cup
2.85
Beet greens 1 cup
4.20
Bok choy, cooked 1 cup
2.76
Broccoli, cooked 1 cup
4.5
Brussels sprouts 1 cup
2.84
Cabbage, cooked 1 cup
4.20
Carrot 1 medium
2.00
Carrot, cooked 1 cup
5.22
Cauliflower, cooked 1 cup
3.43
Cole slaw 1 cup
4.00
Collard greens, cooked 1 cup
2.58
Corn, sweet 1 cup
4.66
Green beans 1 cup
3.95
Celery 1 stalk
1.02
Kale, cooked 1 cup
7.20
Onions, raw 1 cup
2.88
Peas, cooked 1 cup
8.84
Peppers, sweet 1 cup
2.62
Pop corn, air-popped 3 cups
3.60
Potato, baked w/skin 1 medium
4.80
Spinach, cooked 1 cup
4.32
Summer squash, cooked 1 cup
2.52
Sweet potato, cooked 1 cup
5.94
Swiss chard, cooked 1 cup
3.68
Tomato 1 medium
1.00
Winter squash, cooked 1 cup
5.74
Zucchini, cooked 1 cup
2.63



CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup
19.94
Bread, whole wheat 1 slice
2.00
Oats, rolled dry 1 cup
12.00
Pasta, whole wheat 1 cup
6.34
Rice, dry brown 1 cup
7.98



BEANS, NUTS, SEEDS AMOUNT
FIBER (grams)
Almonds 1 oz
4.22
Black beans, cooked 1 cup
14.92
Cashews 1 oz
1.00
Flax seeds 3 tbs
6.97
Garbanzo beans, cooked 1 cup
5.80
Kidney beans, cooked 1 cup
13.33
Lentils, red cooked 1 cup
15.64
Lima beans, cooked 1 cup
13.16
Peanuts 1 oz
2.30
Pistachio nuts 1 oz
3.10
Pumpkin seeds 1/4 cup
4.12
Soybeans, cooked 1 cup
7.62
Sunflower seeds 1/4 cup
3.00
Walnuts 1 oz
3.08