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http://www.eatthis.com/high-fiber-foods/

| Fruits  | Serving size  | Total fiber (grams)*  |
| Raspberries  | 1 cup  | 8  |
| Pear, with skin  | 1 medium  | 5.5  |
| Apple, with skin  | 1 medium  | 4.4  |
| Banana  | 1 medium  | 3.1  |
| Orange  | 1 medium  | 3.1  |
| Strawberries (halves)  | 1 cup  | 3  |
| Figs, dried  | 2 medium  | 1.6  |
| Raisins  | 1 ounce (60 raisins)  | 1  |

| Grains, cereal and pasta  | Serving size  | Total fiber (grams)*  |
| Spaghetti, whole-wheat, \\ cooked  | 1 cup  | 6.3  |
| Barley, pearled, cooked  | 1 cup  | 6  |
| Bran flakes  | 3/4 cup  | 5.5  |
| Oat bran muffin  | 1 medium  | 5.2  |
| Oatmeal, instant, cooked  | 1 cup  | 4  |
| Popcorn, air-popped  | 3 cups  | 3.6  |
| Brown rice, cooked  | 1 cup  | 3.5  |
| Bread, rye  | 1 slice  | 1.9  |
| Bread, whole-wheat  | 1 slice  | 1.9  |

| Legumes, nuts and seeds  | Serving size  | Total fiber (grams)*  |
| Split peas, boiled  | 1 cup  | 16.3  |
| Lentils, boiled  | 1 cup  | 15.6  |
| Black beans, boiled  | 1 cup  | 15  |
| Lima beans, boiled  | 1 cup  | 13.2  |
| Baked beans, vegetarian, \\ canned, cooked  | 1 cup  | 10.4  |
| Almonds  | 1 ounce (23 nuts)  | 3.5  |
| Pistachio nuts  | 1 ounce (49 nuts)  | 2.9  |
| Pecans  | 1 ounce (19 halves)  | 2.7  |

| Vegetables  | Serving size  | Total fiber (grams)*  |
| Artichoke, boiled  | 1 medium  | 10.3  |
| Green peas, boiled  | 1 cup  | 8.8  |
| Broccoli, boiled  | 1 cup  | 5.1  |
| Turnip greens, boiled  | 1 cup  | 5  |
| Brussels sprouts, \\ boiled  | 1 cup  | 4.1  |
| Sweet corn, boiled  | 1 cup  | 3.6  |
| Potato, with skin, baked  | 1 small  | 2.9  |
| Tomato paste, canned  | 1/4 cup  | 2.7  |
| Carrot, raw  | 1 medium  | 1.7  |