Fiber Chart

Daily Fiber Chart

Daily goal is 30-35g for women and 35-40g for men

Fruits	Protein	Starch	Portion	Fiber gms	Soluble Gms	In- soluble gms
Apple, w/skin	–	–	1 small	2.8	1	1.8
Apple- sauce	–	–	1/2 cup	2	.7	1.3
Apricots, canned	–	–	4 halves	1.2	.5	.7
Apricots, dried	–	–	7 halves	2	1.1	.9
Apricot, fresh	–	–	4	3.5	1.8	1.7
Avocado, fresh	–	–	1/8	1.2	.5	.7
Banana	–	–	1/2 small	1.1	.3	.8
Black- berries, fresh	–	–	3/4 cup	6	2	4
Blue- berries, fresh	–	–	3/4 cup	1.4	.3	1.1
Cherries, black	–	–	12 large	1.3	.6	.7
Cherries, canned	–	–	1/2 can	1.8	.9	.9
Currant, dried	–	–	2 tbsp	0.4	.2	.2
Dates, dried	–	–	2.5 med.	0.9	.3	.6
Figs, dried	–	–	1.5 figs	2.3	1.1	1.2
Fruit Cocktail	–	–	1/2 cup	2	.7	1.3
Grape- fruit	–	–	1/2 med.	1.6	1.1	.5
Grapes, red	–	–	15 small	0.4	.2	.2
Grapes, white	–	–	15 small	0.6	.3	.3
Kiwi, w/skin	–	–	1 large	1	.7	.3
Mango flesh only	–	–	1/2 small	2.9	1.7	1.2
Canta- loupe	–	–	1 cup	1.1	.3	.8
Honey- dew	–	–	1 cup	0.9	.3	.6
Water- melon	–	–	1 cup	0.6	.4	.2
Nectarine	–	–	1 small	1.8	.8	1
Orange	–	–	1 small	2.9	1.8	1.1
Peaches, canned	–	–	1/2 cup	2	.7	1.3
Peaches, fresh	–	–	1 medium	2	1	1
Pear, canned	–	–	1/2 cup	3.7	.7	3
Pear, fresh	–	–	1 small	2.9	1.1	1.8
Pineapple, canned	–	–	1/3 cup	1.4	.2	1.2
Pineapple, fresh	–	–	3/4 cup	1.4	.1	1.3
Plum, red	–	–	2 medium	2.4	1.1	1.3
Prunes, dried	–	–	3 medium	1.7	1	.7
Raisins	–	–	2 tbsp	0.4	.2	.2
Rasp- berries	–	–	1 cup	3.3	.9	2.4
Straw- berries	–	–	1.25 cup	2.8	1.1	1.7
Vegetables	Protein	Starch	Portion	Fiber gms	Soluble Gms	In- soluble gms
Artichoke, cooked	–	–	medium	6.5	4.7	1.8
Asparagus, cooked	–	–	1/2 cup	2.8	1.7	1.1
Bean sprouts	–	–	1 cup	1.6	.6	1
Beets, fresh	–	✓	1/2 cup	1.8	.8	1
Broccoli, cooked	–	–	1.2 cup	2.4	1.2	1.2
Brussel sprouts	–	–	1/2 cup	3.8	2	1.8
Cabbage, red, cooked	–	–	1/2 cup	2.6	1.1	1.5
Carrots, canned	–	✓	1/2 cup	1.5	.7	.8
Carrots, fresh	–	✓	1 med.	2.3	1.1	1.2
Cauliflower, cooked	–	–	1/2 cup	1	.4	.6
Celery, fresh	–	–	1 cup	1.7	.7	1
Corn	–	–	1/2 cup	1.6	.2	1.1
Cucumber	–	–	1 cup	.5	.2	.3
Green beans, canned	–	–	1/2 cup	2	.5	1.5
Green beans, cooked	–	–	1/2 cup	2.8	1.1	1.7
Kale	–	–	1/2 cup	1	1	0
Lettuce, arugula	–	–	1/2 cup	.16	.04	.12
Lettuce, chicory	–	–	1 cup	1.16	.26	.9
Lettuce, endive	–	–	1/2 cup	.78	.16	.62
Lettuce, iceberg	–	–	1 cup	.5	.1	.4
Lettuce, radicchio	–	–	1 cup	.36	.07	.29
Lettuce, romaine	–	–	1 cup	.9	.3	.6
Lettuce, watercress	–	–	1 cup	.17	.03	.14
Mush- rooms	–	–	1 cup	.8	.1	.7
Peas, canned	–	–	1/2 cup	3.2	.4	2.8
Peas, frozen	–	–	1/2 cup	4.3	1.3	3
Pepper, green	–	–	1 cup	1.7	.7	1
Spinach, cooked	–	–	1/2 cup	1.6	.5	1.1
Sweet potato	–	✓	1/3 cup	.8	.3	.5
Tomato, canned	–	–	1/2 cup	1.3	.5	.8
Tomato, fresh	–	–	1 med.	1	.1	.9
Tomato, sauce	–	–	1/3 cup	1.1	.5	.6
Turnip	–	–	1/2 cup	4.8	1.7	3.1
V-8 juice	–	–	1/2 cup	.7	.2	.5
Yellow Squash	–	–	1/2 cup	.7	.3	.4
Zucchini, cooked	–	–	1/2 cup	1.2	.5	.7

Legumes, Nuts, Seeds	Protein	Starch	Portion	Fiber gms	Soluble gms	In- soluble gms
Almonds	✓	–	6 whole	.6	.1	.5
Black beans, cooked	✓	–	1/2 cup	6.1	2.4	3.7
Black eyed peas	✓	–	1/2 cup	4.7	.5	4.2
Brazil nuts	✓	–	1 tbsp	.5	.1	.4
Butter- beans	✓	–	1/2 cup	6.9	2.7	4.2
Chickpeas, cooked	✓	–	1/2 cup	4.3	1.3	3
Coconut, dried	✓	–	1.5 tbsp	1.5	.1	1.4
Coconut, fresh	✓	–	2 tbsp	1.1	.1	1
Hazelnuts	✓	–	1 tbsp	.5	.2	.3
Kidney beans, dark	✓	–	1/2 cup	6.9	2.8	4.1
Kidney beans, light	✓	–	1/2 cup	7.9	2	5.9
Lentils	✓	–	1/2 cup	5.2	.6	4.6
Lima bean, cooked	✓	–	1/2 cup	4.3	1.1	3.2
Navy bean, cooked	✓	–	1/2 cup	6.5	2.2	4.3
Pinto bean, canned	✓	–	1/2 cup	6.1	1.4	4.7
Pinto bean, cooked	✓	–	1/2 cup	5.9	1.9	4
Peanuts, roasted	✓	–	10 large	.6	.2	.4
Sesame Seeds	✓	–	1 tbsp	.8	.2	.6
Sunflower Seeds	✓	–	1 tbsp	.5	.2	.3
Split peas, cooked	✓	–	1/2 cup	3.1	1.1	2
Walnuts	✓	–	2 whole	.3	.1	.2
Grains, Cereal & Pasta	Protein	Starch	Portion	Fiber gms	Soluble gms	Insoluble gms
Barley	–	✓	1/2 cup cooked	4.2	.9	3.3
Bran, dry	–	✓	1/4 cup	6	trace	6
Bread, bagel	–	✓	1/2 bagel	.7	.3	.4
Bread, wheat	–	✓	1 slice	1.9	.3	1.6
Bread, bran	–	✓	1 slice	1.5	.2	1.3
Bread, cornbread	–	✓	1 2 in. cube	1.4	.3	1.1
Bread, muffin	–	✓	1/2 muffin	.8	.2	.6
Bread, French	–	✓	1 slice	.9	.3	.6
Bread, ham. bun	–	✓	1/2 bun	.7	.2	.5
Bread, mixed-grain	–	✓	1 slice	1.9	.3	1.6
Bread, oatmeal	–	✓	1/2 slice	1.2	.3	.9
Bread, pita	–	✓	1/2	.5	.2	.3
Bread, pumper.	–	✓	1 slice	2.7	1.2	1.5
Bread, raisin	–	✓	1 slice	1.2	.3	.9
Bread, rye	–	✓	1 slice	1.8	.8	1
Bread, sourdough	–	✓	1 slice	.8	.3	.5
Bread, tortilla	–	✓	1 shell	.7	.3	.4
Bread, waffle	–	✓	1 waffle	.7	.3	.4
Bread, white	–	✓	1 slice	.6	.3	.3
Bulgur, cooked	–	✓	1/2 cup	2.9	.5	2.4
Cereal, All Bran	–	✓	1/3 cup	8.6	1.4	7.2
Cereal, bran flakes	–	✓	1/2 cup	2.1	.8	.3
Cereal, Cheerios	–	✓	1.25 cup	2.5	1.2	1.3
Cereal, Corn Flakes	–	✓	1 cup	.5	.1	.4
Cereal, Fiber One	–	✓	1/2 cup	11.9	.8	11.1
Cereal, Nutri-grain	–	✓	2/3 cup	2.7	.7	2
Cereal, Oat Bran	–	✓	3/4 cup	4	2.2	1.8
Cereal, Puffed Rice	–	✓	1 cup	1	.5	.5
Cereal, Quaker Oat	–	✓	1/2 cup	2.2	.8	1.4
Cereal, Raisin Bran	–	✓	3/4 cup	5.3	.9	4.4
Cereal, Rice Krisp.	–	✓	1 cup	.3	.1	.2
Cereal, Shrd. Wht.	–	✓	2/3 cup	3.5	.5	3
Cereal, Special K	–	✓	1 cup	.9	.2	.7
Cereal, Total	–	✓	1 cup	2.6	.6	2
Cereal, Wht. Flake	–	✓	3/4 cup	2.3	.4	1.9
Cereal, Wheaties	–	✓	2/3 cup	2.3	.4	1.6
Crackers, Matzo	–	✓	1 cracker	1	.5	.5
Crackers, Melba	–	✓	5 slices	1.8	.4	1.4
Crackers, Saltine	–	✓	6 cracker	.5	.3	.2
Crackers, Slt. Wh.	–	✓	5 cracker	.3	.2	.4
Flour, oat	–	✓	2.5 tbsp	1.8	1	.8
Flour, rye	–	✓	2.5 tbsp	2.6	.8	1.8
Flour, white	–	✓	2.5 tbsp	.6	.3	.3
Flour, whole-wheat.	–	✓	2.5 tbsp	2.1	.3	1.8
Millet	–	✓	1/2 cup, cooked	3.3	.6	2.7
Noodles, egg	–	✓	1/2 cup	1.4	.4	1
Oatmeal, Crm. Wht	–	✓	2.5 tbsp	1.1	.4	.7
Oatmeal, plain	–	✓	1/3 cup	2.7	1.4	1.3
Popcorn, popped	–	✓	3 cups	2	.1	1.9
Pretzels	–	✓	3/4 ounce	.8	.2	.6
Rice, white	–	✓	1/3 cup	.5	trace	.5
Rice, wild	–	✓	1/3 cup	.4	.1	.3
Spaghetti, white	–	✓	1/2 cup	.9	.4	.5
Spaghetti, wheat	–	✓	1/2 cup	2.7	.6	2.1
Wheat bran	–	✓	1/2 cup	12.3	1	11.3
Wheat germ	–	✓	3 tbsp	3.9	.7	3.2

U.S. Department of Agriculture recommends 25-30 grams of daily fiber intake.

Fiber Tips

Increase your fiber gradually to avoid any painful bloating and gas
Ninety percent of your daily fiber should come from the foods that you eat and the other ten percent can come from a fiber supplement.
Increase your water intake so you are getting half of your body weight in ounces daily.
After cleansing a high fiber diet will preserve the positive results of cleansing by producing a more productive bowel movement.

Insoluble Fiber passes through the intestines completely intact and is responsible for preventing constipation, removing toxic waste from the colon, and balancing the acidity in the intestines.
Soluble Fiber binds with fatty acids lowering total cholesterol and reducing the risk of heart disease. It also slows down the absorption of sugar which helps to regulate blood sugar in those with diabetes.

Carbohydrates vs. Starches
To get the best results from your cleansing process we recommend that you don't mix starches with proteins during cleansing. These food groups are the hardest to digest and it takes different digestive fluids to break them down. When combined, the digestive fluids partially neutralize each other preventing total digestion, which leads to bloating, gas, constipation, etc.

Often time’s starches and carbohydrates are considered the same, however there is a difference. To help you identify the difference we've listed some important tips below.

All starches are carbohydrates but not all carbohydrates are starches.
A starch is a carbohydrate that has low or no water content; i.e. breads and potatoes
Foods like fruit are considered a carbohydrate because of their high sugar content but they are not a starch because of their high water content.
The higher the water content in food the easier it is to digest.

Printable Fiber Chart

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