health is better than bones.

fitbunney:

I personally aim for 25-35g of Fiber on a daily basis. Thanks Courtney for putting this together, extremely comprehensive and informative :)

cleaningout:

Fruit

Raspberries have 6.4g fiber per 1 cup serving

Pears have 5.1g fiber per 1 medium pear

Apples with skin average 5g of fiber per 1 medium

Blueberries have 4.2g of fiber in just 1 cup

Strawberries have 4.4g of fiber in 1 cup

Dried figs clock in at 3.7g of fiber in just 2 pieces

Grains

Cooked black beans have 13.9g of fiber in 1 cup

Bran cereal averages 19.9g of fiber in 1 cup

Cooked kidney beans have 11.6g of fiber in 1 cup

Red cooked lentils have 13.6g of fiber in 1 cup

Oats average 12g of fiber per cup

Quinoa has 8.4g of fiber in 1 cup

Veggies

Broccoli has 4.5g of fiber in 1 cup

Avocados have 11.8g of fiber in 1 medium avocado (avocado is a fruit, but whatevs, haha)

Kale has 7.2g of fiber in 1 cup

Winter squash has 6.2g of fiber in 1 cup

Carrots have 5.2g of fiber in 1 cup

Dried tomatoes have 6.6g of fiber per 1 cup

Dried herbs, spices and pepper

Ground cinnamon has 53.1g of fiber per 100 grams (4.2g / tablespoon)

Ground savory, oregano, rosemary, corriander, basil, marjoram, sage, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne pepper and black pepper all have 26.5g of fiber per 100g, aka 1.6g per tablespoon (source)

Cocoa Powder and Dark Chocolate

These average 33.2g of fiber per 100g serving - this is mostly involving dark chocolate, not your M&Ms ;)

Nuts and Seeds

Almonds have 17.4g of fiber in 1 cup

Pistachios, hazelnuts and pecans have about 9.5g per cup

Sunflower seeds average 14.3g per cup

(via healthyforever)