I focussed on understanding protein last year. I feel like I understand it well. Now I want to focus on fiber. Let’s take a look.
40 grams a day is my target.
Supplements will be about 5grams to 6grams.
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LEGUMES
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Food | Serving (~g) | Fiber | Cal | Notes
----------------|----------------|-------|------|-------------------
Split Peas | 1 cup (200g) | ~16g | 230 | High protein/fiber
Kidney Beans | 1 cup (175g) | ~16g | 225 | Good iron
Lentils | 1 cup (200g) |15.5g | 230 | Red/green/brown
Black Beans | 1 cup (170g) | ~15g | 227 | Latin staple
Pinto Beans | 1 cup (170g) | ~15g | 220 | Refried beans
Chickpeas | 1 cup (165g) |12.5g | 269 | Garbanzo beans
Edamame | 1 cup (150g) | ~8g | 190 | Young soy
Hummus | 2 Tbsp (30g) | ~2g | 70 | Brand varies
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WHOLE GRAINS & GRAIN-BASED
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Food | Serving (~g) | Fiber | Cal | Notes
----------------|----------------|-------|------|-------------------
Low Carb Tort. | 1 wrap |5.5g | 70 | Check label
Barley | 1 cup (157g) | ~6g | 193 | Chewy grain
Whole Wheat P. | 1 cup (140g) | ~6g | 174 | Higher fiber
Quinoa | 1 cup (185g) | ~5g | 222 | Complete prot
Oats (cooked) | 1 cup (234g) | ~4g | 158 | Beta-glucan
Brown Rice | 1 cup (195g) |3.5g | 216 | More fiber
Popcorn (air) | 3 cups (~24g) |3.5g | 90 | Light snack
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VEGETABLES
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Food | Serving (~g) | Fiber | Cal | Notes
----------------|----------------|-------|------|-------------------
Artichoke | 1 med (120g) | ~7g | 60 | Very high fiber
Butternut Sq. | 1 cup (205g) | ~7g | 82 | Great roasted
Broccoli | 1 cup (156g) | ~5g | 55 | Cruciferous
Brussels Spr. | 1 cup (156g) | ~4g | 56 | Can be roasted
Sweet Potato | 1 med (130g) | ~4g | 105 | Eat skin
Carrots | 1 med (61g) | ~2g | 25 | Raw = more fiber
Green Peppers | 1 cup (92g) |1.7g | 24 | High vit C
Cucumbers | 1 cup (104g) | ~1g | 16 | Peel has fiber
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FRUITS
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Food | Serving (~g) | Fiber | Cal | Notes
----------------|----------------|-------|------|-------------------
Raspberries | 1 cup (123g) | ~8g | 64 | Very high fiber
Blackberries | 1 cup (144g) |7.6g | 62 | Antioxidants
Pear (w/ skin) | 1 med (178g) |5.5g | 101 | Mostly in skin
Avocado (½) | ~100g | ~5g | 120 | Healthy fat
Apple (w/ skin) | 1 med (182g) |4.4g | 95 | Skin has fiber
Blueberries | 1 cup (148g) |3.6g | 84 | Antioxidants
Dates (2) | ~48g |3.2g | 130 | Very sweet
Strawberries | 1 cup (152g) | ~3g | 49 | High vit C
Orange (med) | ~131g | ~3g | 62 | Pulp fiber
Prunes (5) | ~50g | ~3g | 115 | Laxative effect
Figs (2 fresh) | ~100g | ~3g | 74 | Mild flavor
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NUTS & SEEDS
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Food | Serving (~g) | Fiber | Cal | Notes
----------------|----------------|-------|------|-------------------
Chia Seeds | 1 Tbsp (12g) | ~4g | 70 | Forms gel
Almonds | 1 oz (28g) |3.5g | 164 | Vit E
Pistachios | 1 oz (28g) | ~3g | 159 | Snack
Peanuts | 1 oz (28g) |2.4g | 161 | Legume
Walnuts | 1 oz (28g) | ~2g | 185 | Omega-3
Flax (ground) | 1 Tbsp (7g) | ~2g | 37 | Grind it
Pumpkin Seeds | 1 oz (28g) |1.1g | 158 | Pepitas
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DAIRY & MISC
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Food | Serving (~g) | Fiber | Cal | Notes
----------------|----------------|-------|------|-------------------
Cheese | 1 oz (28g) | 0g | 113 | No fiber
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Sorted by Cal/gFiber (Lowest → Highest)
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Food | Serving | Fiber | Cal | Cal/gFiber | Est Caloried
----------------|---------|-------|------|-----------|-------------
Raspberries |123 g | 8.0 | 64 | 8.00 | 64.00
Blackberries |144 g | 7.6 | 62 | 8.16 | 62.02
Artichoke |120 g | 7.0 | 60 | 8.57 | 59.99
Broccoli |156 g | 5.0 | 55 | 11.00 | 55.00
Butternut Sq. |205 g | 7.0 | 82 | 11.71 | 81.97
Carrots (1 med) | 61 g | 2.0 | 25 | 12.50 | 25.00
Low Carb Tort. | - | 5.5 | 70 | 12.73 | 70.02
Brussels Spr. |156 g | 4.0 | 56 | 14.00 | 56.00
Kidney Beans |175 g | 16.0 |225 | 14.06 | 224.96
Green Peppers | 92 g | 1.7 | 24 | 14.12 | 23.99
Pinto Beans |170 g | 15.0 |220 | 14.67 | 220.05
Lentils |200 g |15.5 |230 | 14.84 | 230.02
Black Beans |170 g | 15.0 |227 | 15.13 | 226.95
Cucumbers |104 g | 1.0 | 16 | 16.00 | 16.00
Strawberries |152 g | 3.0 | 49 | 16.33 | 48.99
Chia Seeds | 12 g | 4.0 | 70 | 17.50 | 70.00
Pear (w/ skin) |178 g | 5.5 |101 | 18.36 | 100.98
Flax (ground) | 7 g | 2.0 | 37 | 18.50 | 37.00
Orange (med) |131 g | 3.0 | 62 | 20.67 | 62.01
Chickpeas |165 g | 12.5 |269 | 21.52 | 269.00
Apple (w/ skin) |182 g | 4.4 | 95 | 21.59 | 95.00
Blueberries |148 g | 3.6 | 84 | 23.33 | 83.99
Edamame |150 g | 8.0 |190 | 23.75 | 190.00
Avocado (½) |100 g | 5.0 |120 | 24.00 | 120.00
Figs (2 fresh) |100 g | 3.0 | 74 | 24.67 | 74.01
Popcorn (air) | 24 g | 3.5 | 90 | 25.71 | 90.00
Sweet Potato |130 g | 4.0 |105 | 26.25 | 105.00
Hummus | 30 g | 2.0 | 70 | 35.00 | 70.00
Prunes (5) | 50 g | 3.0 |115 | 38.33 | 114.99
Oats (cooked) |234 g | 4.0 |158 | 39.50 | 158.00
Dates (2) | 48 g | 3.2 |130 | 40.63 | 130.02
Quinoa |185 g | 5.0 |222 | 44.40 | 222.00
Almonds | 28 g | 3.5 |164 | 46.86 | 164.01
Pistachios | 28 g | 3.0 |159 | 53.00 | 159.00
Brown Rice |195 g | 3.5 |216 | 61.71 | 215.99
Peanuts | 28 g | 2.4 |161 | 67.08 | 160.99
Walnuts | 28 g | 2.0 |185 | 92.50 | 185.00
Pumpkin Seeds | 28 g | 1.1 |158 | 143.64 | 158.00
The Rolex Life 
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