| Food Sources of Fiber | ||||
Food |
Serving size | Total fiber (grams) |
Soluble fiber (grams) |
Insoluble fiber (grams) |
| English muffin | 1 | 2.0 | 0.5 | 1.5 |
| Spaghetti, cooked | 1 cup | 2.0 | 0.5 | 1.5 |
| Whole-wheat bread | 1 slice | 2.5 | 0.5 | 2.0 |
| White rice, cooked | 1/2 cup | 0.5 | 0 | 0.5 |
| Bran flake cereal | 3/4 cup | 5.5 | 0.5 | 5.0 |
| Corn flake cereal | 1 cup | 1.0 | 0 | 1.0 |
| Oatmeal, cooked | 3/4 cup | 3.0 | 1.0 | 2.0 |
| Banana | 1 medium | 2.0 | 0.5 | 1.5 |
| Apple, with skin | 1 medium | 3.0 | 0.5 | 2.5 |
| Orange | 1 medium | 2.0 | 0.5 | 1.5 |
| Pear, with skin | 1 medium | 4.5 | 0.5 | 4.0 |
| Strawberries | 1/2 cup | 1.0 | 0 | 1.0 |
| Broccoli | 1/2 cup | 2.0 | 0 | 2.0 |
| Corn | 1/2 cup | 1.5 | 0 | 1.5 |
| Potato, baked with skin | 1 medium | 4.0 | 1.0 | 3.0 |
| Spinach | 1/2 cup | 2.0 | 0.5 | 1.5 |
| Kidney beans | 1/2 cup | 4.5 | 1.0 | 3.5 |
| Popcorn | 1 cup | 1.0 | 0 | 1.0 |
| Peanut butter, chunky | 2 tablespoons | 1.5 | 0 | 1.5 |