The Recommended Dosage of Daily Fiber is 35-45 Grams a Day
Category A (more than 7 grams per serving)
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Avocado | 1 medium | 11.84 |
| Black beans, cooked | 1 cup | 14.92 |
| Bran cereal | 1 cup | 19.94 |
| Broccoli, cooked | 1 cup | 4.5 |
| Green peas, cooked | 1 cup | 8.84 |
| Kale, cooked | 1 cup | 7.20 |
| Kidney beans, cooked | 1 cup | 13.33 |
| Lentils, cooked | 1 cup | 15.64 |
| Lima beans, cooked | 1 cup | 13.16 |
| Navy beans, cooked | 1 cup | 11.65 |
| Oats, dry | 1 cup | 12.00 |
| Pinto beans, cooked | 1 cup | 14.71 |
| Split peas, cooked | 1 cup | 16.27 |
| Raspberries | 1 cup | 8.34 |
| Rice, brown, uncooked | 1 cup | 7.98 |
| Soybeans, cooked | 1 cup | 7.62 |
Category B (more than 3 grams per serving)
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Almonds | 1 oz. | 4.22 |
| Apples, w/skin | 1 medium | 5.00 |
| Banana | 1 medium | 3.92 |
| Blueberries | 1 cup | 4.18 |
| Cabbage, cooked | 1 cup | 4.20 |
| Cauliflower, cooked | 1 cup | 3.43 |
| Corn, sweet | 1 cup | 4.66 |
| Figs, dried | 2 medium | 3.74 |
| Flax seeds | 3 tsp | 6.97 |
| Garbanzo beans, cooked | 1 cup | 5.80 |
| Grapefruit | 1/2 medium | 6.12 |
| Green beans, cooked | 1 cup | 3.95 |
| Olives | 1 cup | 4.30 |
| Oranges, navel | 1 medium | 3.40 |
| Papaya | 1 each | 5.47 |
| Pasta, whole wheat | 1 cup | 6.34 |
| Peach, dried | 3 pcs. | 3.18 |
| Pear | 1 medium | 5.08 |
| Pistachio nuts | 1 oz | 3.10 |
| Potato, baked w/ skin | 1 medium | 4.80 |
| Prunes | 1/4 cup | 3.02 |
| Pumpkin seeds | 1/4 cup | 4.12 |
| Sesame seeds | 1/4 cup | 4.24 |
| Spinach, cooked | 1 cup | 4.32 |
| Strawberries | 1 cup | 3.98 |
| Sweet Potato, cooked | 1 cup | 5.94 |
| Swiss chard, cooked | 1 cup | 3.68 |
| Turnip greens, cooked | 1 cup | 5.04 |
| Winter squash | 1 cup | 5.74 |
| Yam, cooked cubes | 1 cup | 5.30 |
Category C (less than 3 grams per serving)
| FOOD | AMOUNT | TOTAL FIBER (grams) |
| Apricot | 3 medium | 0.98 |
| Apricots, dried | 5 pieces | 2.89 |
| Asparagus, cooked | 1 cup | 2.88 |
| Beets, cooked | 1 cup | 2.85 |
| Bread, whole wheat | 1 slice | 2.00 |
| Brussels sprouts, cooked | 1 cup | 2.84 |
| Cantaloupe, cubes | 1 cup | 1.28 |
| Carrots, raw | 1 medium | 2.00 |
| Cashews | 1 oz. | 1.00 |
| Celery | 1 stalk | 1.02 |
| Collard greens, cooked | 1 cup | 2.58 |
| Cranberries | 1/2 cup | 1.99 |
| Cucumber, sliced w/ peel | 1 cup | 0.83 |
| Eggplant, cooked cubes | 1 cup | 2.48 |
| Kiwifruit | 1 each | 2.58 |
| Mushrooms, raw | 1 cup | 1.36 |
| Mustard greens, cooked | 1 cup | 2.80 |
| Onions, raw | 1 cup | 2.88 |
| Peanuts | 1 oz | 2.30 |
| Peach | 1 medium | 2.00 |
| Peppers, sweet | 1 cup | 2.62 |
| Pineapple | 1 cup | 1.86 |
| Plum | 1 medium | 1.00 |
| Raisins | 1.5 oz box | 1.60 |
| Romaine lettuce | 1 cup | 0.95 |
| Summer squash, cooked | 1 cup | 2.52 |
| Sunflower seeds | 1/4 cup | 3.00 |
| Tomato | 1 medium | 1.00 |
| Walnuts | 1 oz. | 2.98 |
| Zucchini, cooked | 1 cup | 2.63 |