Obtaining adequate fiber is a key element in controlling Diverticulosis and avoiding the more serious condition known as Diverticulitis. The list below provides you with a variety of food types and their fiber content. Remember, meats and dairies do not contain fiber. Adults should strive to consume between 25 and 30 grams of fiber per day.
| Food Type | Portion | Fiber (Grams) |
|---|---|---|
| Grains, Cereals | ||
| 100% Bran | 1/2 Cup | 12.2 |
| All Bran | 1/2 Cup | 11.8 |
| Bulgur wheat | 1/2 Cup | 3.5 |
| Cheerios | 3/4 Cup | 0.7 |
| Cornflakes | 3/4 Cup | 0.2 |
| Cornmeal, degermed | 1/2 Cup | 0.5 |
| Cornmeal, whole grain | 2 Tbs | 2.3 |
| Farina | 1/2 Cup | 0.4 |
| Oatmeal, cooked | 1/2 Cup | 1.5 |
| Puffed wheat | 1 1/2 Cup | 1.4 |
| Rice bran | 1/2 Cup | 1.6 |
| Rice Krispies | 3/4 Cup | 0.04 |
| Rolled wheat | 1/2 Cup | 2.6 |
| Shredded wheat | 1/2 Cup | 2.2 |
| Wheat germ, raw | 1/2 Cup | 0.5 |
| Wheat germ, toasted | 1/2 Cup | 0.8 |
| Wheaties | 3/4 Cup | 1.5 |
| Whole grain wheat | 1/2 Cup | 1.6 |
| Oat bran | 1/2 Cup | 3.9 |
| Wheat bran | 1/2 Cup | 5.6 |
| Grains: Pasta & Rice, Breads | ||
| Egg Noodles | 1/2 Cup | 0.8 |
| Macaroni | 1/2 Cup | 0.5 |
| Rice, brown | 1/2 Cup | 2.1 |
| Rice, white | 1/2 Cup | 0.8 |
| Spaghetti | 1/2 Cup | 0.6 |
| Whole wheat pasta | 1/2 Cup | 4 |
| Bagel, plain | 1 whole | 0.5 |
| Bran muffin | 1 whole | 1.8 |
| Cornmeal muffin | 1 whole | 1.4 |
| Cracked wheat bread | 1 slice | 1.7 |
| French bread | 1 slice | 0.5 |
| Graham crackers | 2 squares | 2.8 |
| Muffin, plain | 1 whole | 1.1 |
| Raisin bread | 1 slice | 0.8 |
| Rye bread, dark | 1 slice | 1.7 |
| Rye bread, light | 1 slice | 1.1 |
| Saltine crackers | 6 squares | 0.7 |
| Taco shell | 1 shell | 0.7 |
| White bread | 1 slice | 0.7 |
| Whole wheat bread | 1 slice | 3.2 |
| Whole wheat crackers | 1 oz | 1.4 |
| Fruits & Juices | ||
| Apple, cooked | 1/2 cup | 2.4 |
| Apple Juice | 1/2 Cup | 0.4 |
| Apple, peeled | 1 average | 3.4 |
| Applesauce | 1/2 cup | 2.3 |
| Apricots, canned | 3 halves | 1.4 |
| Apricot nectar | 1/2 Cup | 0.4 |
| Apricots, raw | 2 medium | 1.5 |
| Avocado | 1/4 cup | 1.6 |
| Banana | 1 medium | 3.6 |
| Cantaloupe | 1/2 Cup | 0.8 |
| Cherries, sweet, canned | 1/2 cup | 1.9 |
| Cherries, sweet or sour, fresh | 10 cherries | 1.2 |
| Cherries, sour, canned | 1/2 cup | 1.3 |
| Cranberries, raw | 1/2 cup | 2 |
| Cranberry sauce | 1/4 cup | 2 |
| Currants, white, raw | 1/2 cup | 3.8 |
| Currants, dried | 1/4 cup | 2.4 |
| Dates, dry | 2 medium | 1.6 |
| Figs, canned | 3 medium | 2.6 |
| Fig, dried | 1 medium | 3.7 |
| Fig, fresh | 1 medium | 1.9 |
| Fruit cocktail | 1/2 cup | 1.4 |
| Grapes | 1/2 cup | 1.6 |
| Grape juice | 1/2 Cup | 0.6 |
| Grapefruit, canned | 1/2 cup | 1.5 |
| Grapefruit, fresh | 1/2 medium | 1.5 |
| Grapefruit juice | 1/2 Cup | 0.5 |
| Guava | 1 medium | 5.3 |
| Kiwi fruit | 1 medium | 1.2 |
| Lemons | 1 medium | 5.6 |
| Mandarin Oranges | 1/2 cup | 1.6 |
| Mango | 1/2 cup | 1.9 |
| Nectarine, raw | 1 small | 1.7 |
| Orange juice | 1/2 Cup | 0.5 |
| Orange, raw | 1 average | 3.5 |
| Papaya | 1/3 medium | 1.2 |
| Papaya nectar | 1/2 Cup | 0.8 |
| Passion fruit, raw | 1 Whole | 2.9 |
| Peach nectar | 1/2 Cup | 0.2 |
| Peaches, canned | 2 halves | 3.7 |
| Peaches, raw | 1 medium | 2 |
| Pear, canned | 1/2 cup | 2.5 |
| Pear, fresh | 1 medium | 4.7 |
| Pear nectar | 1/2 Cup | 0.8 |
| Pineapple, canned | 1/2 cup | 1.2 |
| Pineapple, fresh | 1/2 cup | 1.4 |
| Pineapple juice | 1/2 Cup | 0.4 |
| Plum, fresh | 1 Whole | 2.6 |
| Prunes, canned | 1/3 cup | 5.7 |
| Prunes, dried | 3 Whole | 4.1 |
| Prune juice | 1/2 cup | 1.5 |
| Raisins, seedless | 1/4 cup | 2.8 |
| Rhubarb, cooked, sweetened | 1/2 cup | 2.6 |
| Tangerine juice | 1/2 Cup | 0.5 |
| Tangerine, raw | 1 small | 1.7 |
| Watermelon, diced | 1 cup | 2.1 |
| Vegetables | ||
| Alfalfa sprouts | 1/2 cup | 0.5 |
| Artichoke, whole, cooked | 1/2 globe | 6.3 |
| Asparagus, cooked | 1/2 cup | 1.6 |
| Asparagus, raw | 1/2 cup | 1 |
| Beans, green, raw | 1/2 cup | 2.5 |
| Bean sprouts, canned | 1/2 cup | 1.3 |
| Bean sprouts, raw | 1/2 cup | 0.8 |
| Beets, canned | 1/2 cup | 2.2 |
| Black beans, cooked | 1/2 cup | 9.7 |
| Broccoli, fresh cooked | 1/2 cup | 2.5 |
| Broccoli, frozen cooked | 1/2 cup | 3 |
| Broccoli, raw | 1/2 cup | 1.6 |
| Brussels sprouts | 1/2 cup | 2.8 |
| Butter beans | 1/2 cup | 4.4 |
| Cabbage, cooked | 1/2 cup | 1.8 |
| Carrots, fresh cooked | 1/2 cup | 2.6 |
| Cabbage, raw | 1/2 cup | 2.2 |
| Carrots, grated | 1/2 cup | 1.6 |
| Cauliflower, frozen cooked | 1/2 cup | 2.3 |
| Cauliflower, raw | 1/2 cup | 1 |
| Celery, raw, chopped | 1/2 cup | 1.2 |
| Cucumber, English, raw | 1/2 cup | 0.3 |
| Eggplant, cooked | 1/2 cup | 3 |
| Garbanzo beans, cooked | 1/2 cup | 4.8 |
| Great northern beans, cooked | 1/2 cup | 6.2 |
| Green beans, can, drained | 1/2 cup | 1.1 |
| Green beans, frozen cooked | 1/2 cup | 1.9 |
| Green beans, fresh cooked | 1/2 cup | 2.8 |
| Green pepper, cooked | 1/2 cup | 1 |
| Kidney beans, cooked | 1/2 cup | 9.7 |
| Lentils, cooked | 1/2 cup | 3.5 |
| Lettuce, shredded | 3/4 cup | 0.6 |
| Lima beans, cooked | 1/2 cup | 4.4 |
| Mixed vegetables, frozen | 1/2 cup | 2.5 |
| Mushrooms, canned | 1/2 cup | 3 |
| Mushrooms, sliced, raw | 1/2 cup | 0.9 |
| Okra, cooked | 1/2 cup | 2.6 |
| Onions, cooked | 1/2 cup | 1.4 |
| Olives | 10 large | 1.7 |
| Parsnips, cooked slices | 1/2 cup | 2.2 |
| Parsnips, raw slices | 1/2 cup | 3.5 |
| Peas, black-eyed, cooked | 1/2 cup | 3.6 |
| Peas, black-eyed, dry cooked | 1/2 cup | 6.1 |
| Peas, canned, drained | 1/2 cup | 6 |
| Peas, edible pod, cooked | 1/2 cup | 3.2 |
| Peas, edible pod, raw | 1/2 cup | 2.2 |
| Peppers, green or red, sweet | 1/2 cup | 1 |
| Pickle, dill | 1 medium | 0.7 |
| Pinto beans, cooked | 1/2 cup | 10 |
| Potato, baked, no skin | 1 medium | 3.9 |
| Potato, baked with skin | 1 medium | 4.4 |
| Potato, mashed | 1/2 cup | 1 |
| Pumpkin, canned | 1/2 cup | 2.4 |
| Radishes, red | 5 medium | 0.6 |
| Rutabaga, cooked | 1/2 cup | 1.8 |
| Sauerkraut, canned | 1/2 cup | 2.2 |
| Soybeans | 1/2 cup | 1.4 |
| Spinach, canned | 1/2 cup | 5.3 |
| Spinach, chopped, raw | 1/2 cup | 0.8 |
| Spinach, fresh cooked | 1/2 cup | 2.3 |
| Spinach, frozen cooked | 1/2 cup | 5 |
| Squash, winter, baked | 1/2 cup | 4.6 |
| Squash, winter, boiled | 1/2 cup | 3.4 |
| Summer squash, cooked | 1/2 cup | 1.4 |
| Summer squash, raw | 1/2 cup | 1.2 |
| Sweet potato, baked, peeled | 1 medium | 3 |
| Sweet potato, bakes, mashed | 1/2 cup | 2.8 |
| Sweet potato, canned | 1/2 cup | 3.1 |
| Tomato juice, canned | 1/2 cup | 0.3 |
| Tomatoes, canned | 1/2 cup | 2.5 |
| Tomato, raw | 1/2 cup | 1.5 |
| Turnip, cooked | 1/2 cup | 1.7 |
| Turnip greens, raw | 1/2 cup | 1.1 |
| Turnip greens, cooked | 1/2 cup | 2.8 |
| Vegetable juice, canned | 1/2 cup | 0.4 |
| Watercress, chopped | 1/2 cup | 0.6 |
| Water chestnuts | 1/2 cup | 1.4 |
| Yam, white, cooked cubes | 1/2 cup | 2.8 |
