Fiber-filled fruits and vegetables

Dear Sue:

My doctor said the best way to cure my chronic constipation was a high-fiber diet. I can determine the amount of fiber in processed foods by reading the label, but can you tell me the amount of fiber in some fresh fruits and vegetables? I am trying to eat the recommended 30 grams a day. Thanks for your help. Sincerely,
Laurel

 
Dear Laurel,

Here you go:

Food Amount Fiber (grams)
Apple 1 medium 3
Banana 1 medium 2
Orange 1 medium 3
Cantaloupe 1 cup 1
Pear with skin 1 medium 4
Strawberries 1 cup 4
Grapes 1/2 cup <1
Figs (dried) 2 4
Blueberries 1/2 cup 2
Broccoli (cooked) 1/2 cup 2
Carrots, raw 1 medium 2
Spinach (raw) 1 cup 1
Spinach (cooked) 1/2 cup 2
Green Beans (cooked) 1/2 cup 1
Cucumber (sliced) 1/2 cup <1
Tomato 1 medium 2
Lettuce (Romaine) 1 cup 1
Peas (cooked) 1/2 cup 3
Baked Potato with skin 1 medium 4

RESOURCES:

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