Fiber Macro Cheat Sheet: 33 Ways to Get More Fiber

Struggling to get enough fiber each day? Here’s 33 easy ways to make the magic happen!

Fiber is basically the indigestible part of plant foods. It’s kinda like a Mr. Clean Magic Eraser, but for your insides. 

Each bullet in this fiber macro cheat sheet is about ~5g of fiber. But as always, check nutrition labels when shopping as not all foods (oatmeal, bread, etc) are gonna be created equal, so your mileage may vary.

• 3 items = ~15g fiber
• 4 items = ~20g fiber
• 5 items = ~25g fiber
• 6 items = ~30g fiber
• 7 items = ~35g fiber
• and so on

Fiber Macro Cheat Sheet:

• 175g Raw Sweet Potato = 5g fiber, 35g carbs
• 100g Canned Black Beans = 6g fiber, 23g carbs
• 100g Canned Lentils = 6g fiber, 20g carbs
• 100g Canned Chickpeas = 6g fiber, 23g carbs
• 100g Raspberries = 6.5g fiber, 12g carbs
• 210g Blueberries = 5g fiber, 30g carbs
• 100g Blackberries = 5g fiber, 10g carbs
• 210g Apple w/ Skin = 5g fiber, 29g carbs
• 210g Orange = 5g fiber, 28g carbs
• 200g Banana = 5g fiber, 46g carbs
• 175g Kiwi = 5g fiber, 26g carbs
• 200g Raw Broccoli = 5g fiber, 13g carbs
• 200g Raw Green Beans = 5g fiber, 14g carbs
• 150g Raw Brussel Sprouts = 6g fiber, 13g carbs
• 240g Raw Asparagus = 5g fiber, 9g carbs
• 240g Raw Bell Peppers = 5g fiber, 15g carbs
• 175g Raw Carrots = 5g fiber, 17g carbs
• 200g Cooked Quinoa = 5g fiber, 43g carbs
• 60g Canned Split Peas = 5g fiber, 12g carbs
• 100g Edamame = 5g fiber, 8g carbs
• 200g Canned Pumpkin = 6g fiber, 16g carbs
• 115g Acorn Squash = 5g fiber, 17g carbs
• 55g Fresh Coconut = 5g fiber, 8g carbs
• 160g Butternut Squash = 5g fiber, 7g carbs
• 150g Dry Whole Wheat Pasta = 6g fiber, 45g carbs
• 2 Slices Whole Wheat Bread = 4-5g fiber, 30-35g carbs
• 1 Whole Wheat Bagel = 5g fiber, 46g carbs
• 45g Dry Oats (Oatmeal) = 5g fiber, 31g carbs
• 50g Dry Banza Chickpea Pasta = 5g fiber, 30g carbs
• 28g Dry Black Bean Pasta = 7.5g fiber, 18g carbs
• 53g Kodiak Cake Pancake/Waffle Mix = 5g fiber, 30g carbs
• 40g Almonds = 5g fiber, 9g carbs
• 15g Chia Seeds = 5g fiber, 6g carbs

Benefits of Getting Enough Fiber:

• support better digestion & bowel movements
• help lower cholesterol levels
• help lower high blood pressure
• support better heart and cardiovascular health
• support better blood sugar regulation & blood sugar levels
• reduce your risk of type 2 diabetes
• support better thyroid and hormone health
• will help you feel more full and satiated between meals
• can help reduce food cravings and hunger
• better manage your weight and body composition
• help reduce your risk of heart disease and colon cancer

Current recommendations are to get about ~14 grams fiber per 1,000 calories you consume. So most people will likely want to aim for somewhere around ~25-35 grams of fiber per day.

But do know there is *absolutely* a thing as TOO much fiber. If you’re averaging something like ~40-60 grams of fiber per day, you may find yourself dealing with GI distress, bloating, tummy distention, etc.

So play around and see where you feel best!