SOURCES OF FIBER
| Food | Serving Size | Total Fiber (g) | Soluble | Insoluble |
| Fruits | ||||
| Apple | 1 medium | 3.0 | 1.0 | 2.0 |
| Avocado | 1/2 small | 3.8 | 0.0 | 0.0 |
| Banana | 1 medium | 2.0 | 0.6 | 1.4 |
| Blackberries | 1/2 cup | 4.9 | 0.0 | 0.0 |
| Blueberries | 1/2 cup | 2.0 | 0.0 | 0.0 |
| Pear | 1 medium | 4.5 | 0.5 | 4.0 |
| Orange | 1 medium | 2.0 | 1.3 | 0.7 |
| Prunes | 1/4 cup | 3.0 | 1.5 | 1.5 |
| Raisins | 1/4 cup | 3.1 | 0.0 | 0.0 |
| Raspberries | 1/2 cup | 3.3 | 0.0 | 0.0 |
| Strawberries | 1/2 cup | 1.0 | 0.0 | 1.0 |
| Vegetables | ||||
| Carrots | 1 large | 2.9 | 1.3 | 1.6 |
| Broccoli | 1/2 cup | 2.7 | 1.3 | 1.4 |
| Brussel Sprouts, cooked | 1/2 cup | 4.5 | 3.0 | 1.5 |
| Corn | 1/2 cup | 1.5 | 0.0 | 1.5 |
| Potato, baked w/ skin | 1 medium | 4.0 | 1.0 | 3.0 |
| Spinach | 1/2 cup | 2.0 | 1.5 | 0.5 |
| Summer Squash | 1/2 cup | 3.9 | 0.0 | 0.0 |
| Beans, Legumes, Seeds | ||||
| Black Beans, cooked | 1/2 cup | 5.5 | 2.0 | 3.5 |
| Garbanzo Beans, cooked | 1/2 cup | 6.0 | 1.0 | 5.0 |
| Green Peas, cooked | 2/3 cup | 3.9 | 0.6 | 3.3 |
| Kidney Beans, cooked | 1/2 cup | 6.5 | 1.6 | 4.9 |
| Lentils, cooked | 2/3 cup | 4.5 | 0.6 | 3.9 |
| Pinto Beans, cooked | 1/2 cup | 5.9 | 1.2 | 4.7 |
| Peanut Butter, chunky | 2 Tbsp. | 1.5 | 0.0 | 1.5 |
| Psyllium Seeds, ground | 1 Tbsp. | 6.0 | 5.0 | 1.0 |
| Whole Grains | ||||
| Barley, cooked | 1/2 cup | 4.0 | 1.0 | 3.0 |
| Bran Flake Cereal | 3/4 cup | 5.5 | 0.5 | 5.0 |
| Brown Rice, cooked | 1/2 cup | 1.5 | 0.0 | 1.5 |
| English muffin, whole wheat | 1 | 4.0 | 1.0 | 3.0 |
| Rolled Oats, cooked | 3/4 cup | 3.0 | 1.3 | 1.7 |
| Whole Wheat Bread | 1 slice | 2.5 | 0.5 | 2.0 |
