Vegetables
| Foods | Quantity | Fiber |
|---|---|---|
| Steamed Endive | 100 grams | 4,95 grams |
| Endive raw | 100 grams | 1,55 grams |
| Swiss Chard steamed | 100 grams | 2,40 grams |
| Pigweed raw | 100 grams | 3,08 grams |
| Green beans cooked (koukia) | 1/2 cup | 4,5 grams |
| Okra cooked | 100 grams | 4 grams |
| Green beans | 100 grams | 1,94 grams |
| Cabbage | 1/2 cup | 1,4 grams |
| Lettuce | 1 cup | 0,8 grams |
| Carrot | 1/2 φλιτζάνι | 2,3 grams |
| Broccoli | 1/2 φλιτζάνι | 2,2 grams |
| Cauliflower | 1/2 φλιτζάνι | 1,1 grams |
| Tomato | normal size | 1,9 grams |
Fruits
| Foods | Quantity | Fiber |
|---|---|---|
| Kiwi | 100 grams | 2,16 grams |
| Pear | 1 medium size | 4,5 grams |
| Blackberries | 1 cup | 7 grams |
| Roasted Quince | 100 grams | 4,73 grams |
| Green Apples | 100 grams | 2,36 grams |
| Black grapes | 100 grams | 2,15 grams |
| Black figs | 100 grams | 4,39 grams |
| Green figs | 100 grams | 4,28 grams |
| Fresh Apricots | 3 medium | 1.8 grams |
| Dried apricots | 5 halfs | 1,4 grams |
| Dried palm fruits | 3 | 1,9 grams |
| Dried plums | 3 | 3 grams |
| Raisins | 1/4 cup | 3,1 grams |
| Apple | 1 | 3,5 grams |
| Banana | 1 medium | 2,4 grams |
| Melon | 1 piece, 60 grams. | 1,2 grams |
| Cherries | 200 grams | 1 grams |
| Grapefruit | 1 medium | 2,7 grams |
| Orange | 1 medium | 2,6 grams |
| Peach | 1 medium | 1,9 grams |
| Pineapple | 1/2 cup | 1,1grams |
| Strawberries | 1 cup | 3 grams |
Cereals
| Foods | Quantity | Fibers |
|---|---|---|
| Breakfast bran cereals (all bran) | 1/3 cup | 8,5 grams |
| Bran flakes | 3/4 cup | 4 grams |
| Special K | 1 cup | 3,1 grams |
| Wrap bread | 100 grams | 2,3 grams |
| white bred (wheat) | 100 grams | 2,2 grams |
| Brown bread (rye) | 100 grams | grams |
| Brown bread (wheat) | 100 grams | 5,6 grams |
| Brown bread (barley) | 100 grams | 6,23 grams |
| Bran bread (wholemeal) | 100 grams | 4,8 grams |
| Semolina | 100 grams | 2,51 grams |
| Rye pasta | 1 cup | 3,9 grams |
| potato with its peels | 1 medium | 2,5 grams |
| Boiled bulgur | 100 grams | 2,1 grams |
| Barley rusk | 100 grams | 9,9 grams |
Legumes
| Foods | Quantity | Fibers |
|---|---|---|
| Dried chickpeas | 100 grams | 15 grams |
| Steamed yellow Split peas | 100 grams | 10,8 grams |
| Steamed green Split peas | 100 grams | 9,04 grams |
| Lentils boiled | 100 grams | 7,6 grams |
| Flimsy lentils boiled | 100 grams | 15,5 grams |
| Giant beans boiled | 100 grams | 8,8 grams |
| Dried large boiled beans | 100 grams | 12,2 grams |
| Dried boiled beans (medium size) | 100 grams | 9,3 grams |
| Dried boiled beans (small) | 100 grams | 13,7 grams |
Nuts
| Foods | Quantity | Fibers |
|---|---|---|
| Peanuts | 1/4 cup | 3,4 grams |
| Sunflower seeds | 1/4 cup | 3,4 grams |