High Fiber Foods List - We Analyzed 237 Fiber Rich Foods

Low vs medium vs high fiber

Unfortunately most fiber food lists just give you the amount of fiber per 100 grams.  But that's not very useful.  After all, who's eating 100 grams of onions in a sitting?

So as you'll see in our fiber foods chart below, we focused on looking at how much fiber you get per typical serving of that food.  For example, 1 teaspoon of ginger or 1 medium apple or 4 prunes etc.

Then to make it even better, we decided to break the foods across 3 categories, which differentiated which fiber-rich foods were delivering the most fiber per serving.

So we created 3 categories - being low, medium and high fiber. And here's how we classify each of them:

1. Low fiber food - has 0 to 2 grams of fiber per serving size.  e.g. 1 cup of watermelon has 0.61 grams of fiber.  Now, just because these foods are not super high in fiber, doesn't mean we should neglect them.  Especially, since many of them deliver very potent forms of fiber, such as prebiotic fiber.  
2. Medium fiber food - has 2 to 3 grams of fiber per serving size.  e.g. 4 prunes deliver 2.7 grams of fiber.  These are solid fiber-rich foods to focus on adding to your diet at all meals. 
3. High fiber food - has 3 or more grams of fiber per serving size.  e.g. 1 medium apple has 4.37 grams of fiber.  This last category of course, includes all the most popular foods high in fiber - and you will be amazed at how much fiber they pack per serving.  For examples, in just 1/2 a cup of cooked black beans you'll get a whopping 7.48 grams of fiber!  

How much fiber in...

Before we look at all the results, we thought we'd highlight the answers to the most common foods people ask about.

And to make the fiber result make sense for you, we're looking at how much fiber is in a typical serving size of that food.

1. How much fiber in an apple? There are 4.37 grams of fiber in 1 medium apple, including 0.44 grams of soluble fiber and 3.93 grams of insoluble fiber.
2. How much fiber in a banana? There are 3.07 grams of fiber in 1 medium banana, including 2.3 grams of soluble fiber and 0.77 grams of insoluble fiber.
3. How much fiber in oatmeal? There are 4.09 grams of fiber in 1/2 cup uncooked oats, and it is 100% insoluble fiber.
4. How much fiber in orange? There are 3.14 grams of fiber in 1 medium orange, including 2.07 grams of soluble fiber and 1.07 grams of insoluble fiber.
5. How much fiber in carrots? There are 3.42 grams of fiber in 1 cup of carrots, including 1.43 grams of soluble fiber and 1.99 grams of insoluble fiber.
6. How much fiber in spinach? There are 2.35 grams of fiber in 2 cups of fresh spinach, including 0 grams of soluble fiber and 2.35 grams of insoluble fiber. There are 9.12 grams of fiber in 2 cups of cooked spinach, including 0 grams of soluble fiber and 9.12 grams of insoluble fiber.
7. How much fiber in blueberries? There are 3.55 grams of fiber in 1 cup of blueberries, including 0.4 grams of soluble fiber and 3.15 grams of insoluble fiber.
8. How much fiber in avocado? There are 4.62 grams of fiber in 0.5 medium avocado, including 0 grams of soluble fiber and 4.62 grams of insoluble fiber.
9. How much fiber in broccoli? There are 1.63 grams of fiber in 1 cup of broccoli, including 0.18 grams of soluble fiber and 1.45 grams of insoluble fiber.
10. How much fiber in potatoes? There are 4.3 grams of fiber in 1 medium potato (with skin), including 2.1 grams of soluble fiber and 2.3 grams of insoluble fiber.
11. How much fiber in pear? There are 5.52 grams of fiber in 1 medium pear, including 1.15 grams of soluble fiber and 4.37 grams of insoluble fiber.
12. How much fiber in grapes? There are 1.33 grams of fiber in 1 cup of grapes, including 0 grams of soluble fiber and 1.33 grams of insoluble fiber.
13. How much fiber in cucumber? There are 0.93 grams of fiber in 1 cup of cucumber (without skin), including 0 grams of soluble fiber and 0.93 grams of insoluble fiber.
14. How much fiber in an egg? There are 0 grams of fiber in 1 egg.
15. How much fiber in cauliflower? There are 2.14 grams of fiber in 1 cup of cauliflower, including 0.77 grams of soluble fiber and 1.37 grams of insoluble fiber.
16. How much fiber in lettuce? There are 0.94 grams of fiber in 2 cups of lettuce, including 0.2 grams of soluble fiber and 0.74 grams of insoluble fiber.
17. How much fiber in flax seeds? There are 2.87 grams of fiber in 1 tablespoon of flax seeds (whole), including 0 grams of soluble fiber and 2.87 grams of insoluble fiber.
18. How much fiber in chia seeds? There are 3.61 grams of fiber in 1 tablespoon of chia seeds (dried), including 0 grams of soluble fiber and 3.61 grams of insoluble fiber.
19. How much fiber in asparagus? There are 3.28 grams of fiber in 10 medium asparagus spears, including 1.99 grams of soluble fiber and 1.29 grams of insoluble fiber.
20. How much fiber in celery? There are 1.62 grams of fiber in 1 cup of celery, including 0 grams of soluble fiber and 1.62 grams of insoluble fiber.
21. How much fiber in prunes? There are 2.7 grams of fiber in 4 prunes, including 1.13 grams of soluble fiber and 1.57 grams of insoluble fiber.
22. How much fiber in sweet potato? There are 3.99 grams of fiber in 1 cup of sweet potato, including 2.19 grams of soluble fiber and 1.8 grams of insoluble fiber.
23. How much fiber in black beans? There are 7.48 grams of fiber in 1/2 cup cooked black beans, including 2.06 grams of soluble fiber and 5.42 grams of insoluble fiber.
24. How much fiber in watermelon? There are 0.61 grams of fiber in 1 cup of watermelon, including 0.15 grams of soluble fiber and 0.46 grams of insoluble fiber.
25. How much fiber in zucchini? There are 1.05 grams of fiber in 1 small zucchini (with skin), including 0.11 grams of soluble fiber and 0.94 grams of insoluble fiber.
26. How much fiber in kiwi? There are 2.07 grams of fiber in 1 kiwi fruit, including 1.55 grams of soluble fiber and 0.52 grams of insoluble fiber.
27. How much fiber in brown rice? There are 3.51 grams of fiber in 1 cup cooked brown rice (medium grain), including 0.35 grams of soluble fiber and 3.16 grams of insoluble fiber.

1. Vegetables

34 low fiber vegetables

Although these vegetables are 'low fiber', we need to realize that many of them contain very potent 'prebiotic' fibers, which can have a hugely beneficial impact on the gut, even in small amounts.

A great example would be onions. As you can see below it only delivers around a third of a gram of fiber (for 1/8 cup). But this fiber is loaded with fructan prebiotic fiber - which can feed our good bacteria.

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Ginger	1 tsp	0.04	--	0.04
Alfalfa sprouts	1/4 cup, fresh	0.16	0.03	0.13
Mushrooms (all) - button, chanterelle, cremini / crimino, enoki, oyster, porcini, portobello, shiitake etc.	1/2 cup, chopped, fresh	0.56	--	0.56
Onions (all)	1/8 cup, chopped, fresh	0.34	--	0.34
Shallots	1 tbsp	0.32	--	0.32
Scallions	2 scallions (medium)	0.78	0.24	0.54
Kimchi	1/8 cup	0.27	--	0.27
Radish	5 medium	0.35	--	0.35
Bean sprouts	1/4 cup	0.47	0.1	0.37
Swiss chard	1 cup, chopped, fresh	0.58	--	0.58
Olives (all) - green, black	5 olives	0.69	--	0.69
Bok choy	1 cup, fresh	0.7	0.34	0.36
Sauerkraut (in liquid)	1/8 cup	0.78	--	0.78
Leek	1/2 cup, chopped, fresh	0.8	0.37	0.43
Bamboo shoots	1/4 cup	0.83	--	0.83
Cucumber (w/o skin)	1 cup, fresh, chopped	0.93	--	0.93
Sundried tomatoes	1/8 cup, not packed in oil	0.83	0.21	0.62
Rhubarb	1 medium stalk	0.92	0.29	0.63
Lettuce (all)- arugula / rocket, butter lettuce, endive, iceberg, mesclun / baby greens, red leaf, red coral, raddichio, romaine / cos, watercress etc	2 cups, fresh	0.94	0.2	0.74
Seaweed	1 wrap	0.13	--	0.13
Zucchini (with skin)	1 small	1.05	0.11	0.94
Capers	1 tbsp canned, drained	0.28	--	0.28
Summer squash	1 small	1.3	0.65	0.65
Fennel	1/2 cup	1.35	--	1.35
Spinach	2 cups, water, fresh, chopped	2.35	--	2.35
Spinach	2 cups, cooked from fresh	9.12	--	9.12
Artichoke hearts, cooked from fresh	1 each	1.54	--	1.54
Broccoli (florets)	1 cup, fresh	1.63	0.18	1.45
Snowpeas	1 cup, fresh	1.64	0.44	1.2
Sugar snap peas	1 cup, fresh	1.64	0.44	1.2
Kale	2 cups, fresh	1.15	0.46	0.69
Mustard greens	1 cup	1.79	0.86	0.93
Celery	1 cup	1.62	--	1.62
Beets	1/2 cup	1.9	0.54	1.36
Cabbage (all) - chinese/napa, common, red, savoy	1 cup, fresh	2.22	--	2.22

7 medium fiber vegetables

Here we see some heavier fiber hitters of the vegetable world. And it is quite surprising to see some of these not actually on the high fiber list. For example, cauliflower is often thought of as a fiber king. But as we can see below, it only delivers just over 2 grams of fiber (for 1 cup serve).

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Cauliflower	1 cup, fresh	2.14	0.77	1.37
Tomatoes (all) - beefsteak, campari, cherry, grape, green, heirloom, plum, roma, yellow etc	1 cup, fresh, chopped	1.98	0.49	1.49
Turnip	1 cup, fresh, cubed	2.34	0.87	1.47
Bell peppers / capsicum	1 cup chopped	2.99	--	2.99
Eggplant	1 cup, fresh, diced	2.22	--	2.22
Green beans	1 cup, fresh	2.7	1.11	1.59
Pumpkin squash (all)	1 cup, fresh	2.8	1.68	1.12
Collard greens	2 cup, fresh	2.88	1.15	1.73

13 high fiber vegetables

Say hello to the most fiber rich vegetables in the world! We've got some obvious entrants on this list like potatoes and other root vegetables. But we also have some surprising results, like seeing over 3 grams of fiber from asparagus!

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Okra	1 cup, fresh, chopped	3.2	1.6	1.6
Asparagus	10 medium spears	3.28	1.99	1.29
Brussel sprouts	1 cup, fresh	3.34	1.76	1.58
Sweet potato	1 cup, fresh	3.99	2.19	1.8
Carrots	1 cup, fresh	3.42	1.43	1.99
Chinese broccoli	1 cup	3.48	--	3.48
Corn	1 cup, cooked	3.58	0.14	3.44
Potato	1 medium (with skin)	4.3	2.10	2.20
Yam	1 cup, fresh	3.99	0.59	3.4
Taro	1 cup, fresh	4.26	1.87	2.39
Rutabaga	1 small	4.42	1.94	2.48
Jicama	1 cup	6.37	--	6.37
Parsnip	1 cup, fresh	6.52	2	4.52

2. Fruits

16 low fiber fruits

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Lemon	1 lemon wedge	0.2	0.06	0.14
Lime	1 lime wedge (1/4 lime)	0.47	--	0.47
Watermelon	1 cup, cubed	0.61	0.15	0.46
Cranberries (dried) (sweetened)	2 tbsp	1.06	--	1.06
Dragon fruit	1/2 fruit, fresh	0.02	--	0.02
Plums	1 medium plum	0.92	0.3	0.62
Raisins (all)	1/8 cup	1.05	0.15	0.9
Grapes (all)	1 cup	1.33	--	1.33
Cantaloupe	1 cup, fresh	1.34	--	1.34
Honeydew melon	1 cup	1.36	--	1.36
Apricots	2 small	1.39	0.71	0.68
Grapefruit	1/2 medium fruit	1.97	1.33	0.64
Goji (dried)	1/8 cup	1.46	--	1.46
Mandarin	1 medium fruit	1.58	0.95	0.63
Dates, medjool, pitted	1 date	2.68	--	2.68
Plantain	1 cup, cooked	3.54	1.2	2.34
Kiwi fruit	1 fruit	2.07	1.55	0.52

9 medium fiber fruits

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Peaches	1 medium fruit	2.17	--	2.17
Pineapple	1 cup	2.31	--	2.31
Nectarines	1 medium fruit	2.41	0.8	1.61
Papayas	1 cup	2.46	--	2.46
Lychee	1 cup, fresh	2.47	--	2.47
Mangos	1/2 medium fruit	2.64	1.52	1.12
Prunes	4 prunes	2.7	1.13	1.57
Strawberries	1 cup, fresh	2.88	0.63	2.25
Figs	2 each	2.9	--	2.9
Banana	1 medium fruit	3.07	2.3	0.77

10 high fiber fruits

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Oranges	1 medium fruit	3.14	2.07	1.07
Cherries	1 cup, fresh	3.23	--	3.23
Pomegranate	1/2 cup arils	3.48	0.7	2.78
Blueberries	1 cup, fresh	3.55	0.4	3.15
Apples (all)	1 medium	4.37	0.44	3.93
Pears	1 medium fruit	5.52	1.15	4.37
Blackberries	1 cup, fresh	7.2	3.5	3.7
Raspberries	1 cup, fresh	7.99	2.24	5.75
Guava	1 medium fruit (1 cup)	8.91	4.45	4.46
Passionfruit	1/2 cup	12.27	6.14	6.13

3. Proteins

2 low fiber proteins

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
All Meats (poultry, red meats, fish)	---	0	0	0
Tofu, raw, firm	1/2 cup (tofu, firm, with calcium sulfate & nigari)	1.13	0.57	0.56

1 medium fiber protein

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Hummus	1/4 cup	3.6	--	3.6

18 high fiber proteins

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Hemp protein powder	20g (ojio brand)	4.29	--	4.29
Fava beans	1/2 cup, boiled, from dry	4.59	1.1	3.49
Soy beans	1/2 cup, boiled, from dry	4.79	1.97	2.82
Quorn / Mycoprotein	2/3 cup	4.67	0.56	4.11
TVP - textured vegetable protein	1/2 cup (protein, textured vegetable, TVP)	10	--	10
Garbanzo beans	1/2 cup, cooked	6.23	1.94	4.29
Butter beans	1/2 cup, cooked	6.44	--	6.44
Red kidney beans	1/2 cup, cooked	6.55	2.68	3.87
Lima beans	1/2 cup, cooked	4.59	1.21	3.38
Black beans	1/2 cup, cooked	7.48	2.06	5.42
Mung beans	1/2 cup, cooked	7.68	1.41	6.27
Pinto beans	1/2 cup, cooked	7.69	--	7.69
Lentils (all)	1/2 cup, cooked	7.54	--	7.54
Peas, green	1/2 cup, cooked	4.13	0.97	3.16
Black Eyed Peas	1/2 cup, boiled	5.56	0.69	4.87
Crowder Peas	1/2 cup, cooked	4.12	--	4.12
Pigeon Peas	1/2 cup, boiled	5.63	2.53	3.1
Split Peas, Yellow	1/2 cup, cooked	8.13	--	8.13
Cannellini beans	1/2 cup, cooked (white)	4.03	--	4.03

4. Grains & Pseudo Cereals

16 low fiber grains & pseudo

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Refined Rice-based cereals	1 cup	0.24	0.11	0.13
Arrowroot flour	1 tbsp	0.27	--	0.27
Crackers	5 crackers (saltine)	0.42	0.16	0.26
White Rice	1 cup (cooked, enriched)	0.63	0.16	0.47
Rice cakes	2 cakes	0.76	--	0.76
Cereals (wheat)	1 cup (cereal, puffed wheat, fortified)	0.53	--	0.53
Bran Flake Cereal	1 cup	7.78	--	7.78
Corn-based cereals	1 cup ( corn flakes)	0.92	--	0.92
Rice flour	1/4 cup (brown)	1.82	0.2	1.62
Pretzels	1 oz (about 32 pieces)	0.96	--	0.96
Spelt bread	1 slice (1 oz.)	1.12	--	1.12
Whole Wheat Bread	1 slice (1 oz.)	1.68	0.37	1.31
Sourdough bread	1 slice (1 oz.)	1.06	0.34	0.72
Corn chips	1 oz (10-15 chips) (tortilla)	1.53	--	1.53
Tortillas (wheat)	7 inch (whole wheat)	3.01	--	3.01
Rice noodles	1 cup, cooked	1.76	--	1.76
Bread - rye, dark rye	1 slice	1.86	0.84	1.02

10 medium fiber grains & pseudo

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Cous cous	1 cup (cooked)	2.2	0.63	1.57
Corn flour	1/4 cup (yellow whole grain)	2.14	0.54	1.6
Millet	1 cup (flour)	4.17	--	4.17
Polenta	1 cup (boiled with water)	2.4	--	2.4
Oat-based cereals	1 cup (oat bran flakes)	4	--	4
Coconut flour	1 tbsp	3	--	3
Amaranth flour	1/4 cup (bob's red meal)	4	--	4
Buckwheat flour	1/4 cup	3	--	3
Green banana flour	1/4 cup (now)	3	--	3
Corn tortillas	2 each	3.53	--	3.53

11 high fiber grains & pseudo

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Muesli	1/2 cup (original)	4.48	1.34	3.14
Brown Rice	1 cup (cooked medium grain)	3.51	0.35	3.16
Popcorn	4 cups (airpopped)	4.64	--	4.64
Teff flour	1/4 cup	2	--	2
Quinoa (all)	1 cup cooked	5.18	--	5.18
Pasta (wheat(	1 cup, cooked (spaghetti)	5.89	0.79	5.1
Quinoa pasta	1 cup, cooked	5.18	--	5.18
Barley pearl (cooked)	1 cup	5.97	1.66	4.31
Bulgur	1 cup (wheat cooked)	8.19	1.38	6.81
Oats	1/2 cup uncooked (dry)	4.09	--	4.09
Buckwheat groats	1/2 cup, cooked	2.27	--	2.27

5. Fats

14 low fiber fats

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Oils (all)	1 tbsp	0	0	0
Animal fats (all) (Butter, ghee, cream, lard, whipped cream)	1 tbsp	0	0	0
Sesame seeds	1 tsp	0.35	0.07	0.28
Hemp seeds	1 tbsp	0.4	--	0.4
Poppy seeds	1 tsp	0.55	--	0.55
Cashew butter	2 Tbsp	0.96	--	0.96
Cashews	1/4 cup (raw)	1.23	--	1.23
Pine nuts	1/4 cup (dried)	3.03	0.48	2.55
Chestnuts	1/4 cup (japanese raw 2 oz)	0	0	0
Peanut butter	2 tbsp (creamy)	1.6	0.45	1.15
Pumpkin seeds	1/4 cup (dried)	1.94	0.27	1.67
Walnuts	1/4 cup (english dried chopped)	1.96	0.65	1.31
Coconut (flesh)	1/8 cup	0.875		0.875
Coconut butter	1 tbsp (almond butter, creamy, coconut)	1.5	--	1.5
Coconut yogurt, plain	1 container (dairy free organic)	3	--	3

7 medium fiber fats

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Pecans	1/4 cup (halves)	4.75	1.47	3.28
Hazelnuts	1/4 cup (whole)	3.27	1.05	2.22
Flax seeds	1 tbsp (whole)	2.87	--	2.87
Macadamias	1/4 cup (dried whole)	2.8	1.04	1.76
Almond yogurt, plain	1 container	3	--	3
Sunflower seeds	1/4 cup, hulled (unsalted)	3.01	0.96	2.05
Peanuts	1/4 cup	3.1	0.87	2.23

5 high fiber fats

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Pistachios	1/4 cup	3.26	0.1	3.16
Almond butter	2 tbsp	3.3	0.37	2.93
Chia seeds	1 tbsp (dried)	3.61	--	3.61
Almonds	1/4 cup (whole)	4.47	0.54	3.93
Avocado	1/2 medium (california fresh)	4.62	--	4.62

6. Flavors

17 low fiber flavors

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Salt, table	1/8 tsp	0	0	0
Peppers (spicy)	1 tsp	0.05	0.02	0.03
Spices (all)	1/4 tsp (allspice)	1	--	1
Chili flakes	1/4 tsp (chili peppers, red, crushed flakes)	0.12	--	0.12
Herbs, Rosemary	1/8 cup, fresh	0.59	--	0.59
Herbs, thyme	1/8 cup, fresh	0.67	--	0.67
Herbs, cilantro	1/8 cup, fresh	0.6	--	0.6
Herbs, basil	1/8 cup, fresh	0.05	--	0.05
Herbs, chives	1/8 cup, fresh	0.15	0.04	0.11
Herbs, oregano	1/8 cup, fresh	0	0	0
Herbs, Parsley	1/8 cup, fresh	0.25	--	0.25
Herbs, peppermint	1/8 cup, fresh	0.26	--	0.26
Herbs, Dill	1/8 cup, fresh	0.02	--	0.02
Herbs, lemon grass	1/8 cup, fresh	--	--	--
Herbs, tarragon	1/8 cup, fresh	0	0	0
Herbs, sage	1/8 cup, fresh	--	--	--
Cocoa, cacao powder	2 tsp (plain, high fat)	1.33	--	1.33

7. Drinks

31 low fiber drinks

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Dark spirits	1 shot (1.5 oz-- 44 mL)	0	0	0
Beer	12 fl oz	0	0	0
Cider - apple, pear	12 fl oz	0	0	0
Liquers	2 fl oz	0	0	0
Wine	5 fl oz	0	0	0
Diet soda	12 fl oz can	0	0	0
Energy drinks	8 fl oz	0	0	0
Iced teas (flavored)	12 fl oz	0	0	0
Soda	12 fl oz can	0	0	0
Sparkling water	12 fl oz can	0	0	0
Sports drinks	1 cup; 8 fl oz	0	0	0
Fruit juices (all)	1 cup; 8 fl oz	0.5	0.16	0.34
Vegetable juice (all)	1 cup; 8 fl oz (tomato)	1.94	--	1.94
Coffee	8 fl oz	0	0	0
Decaf coffee	8 fl oz	0	0	0
Green tea (all)	8 fl oz	0	0	0
Black tea (all)	8 fl oz	0	0	0
Other teas (all)	8 fl oz	0	0	0
Herbal teas (all)	8 fl oz	0	0	0
Buttermilk	8 fl oz	0	0	0
Kefir - milk	8 fluid oz	0	0	0
Kombucha	8 fluid oz	0	0	0
Almond milk	8 fluid oz	0	0	0
Cashew milk	8 fluid oz	0	0	0
Milk (cows)	1 cup	0	0	0
Goat & sheep milk	8 fluid oz	0	0	0
Lactose-free milk	1 cup	0	0	0
Rice milk	1 cup (unsweetened)	0.72	--	0.72
Soy milk	1 cup	1.46	0.21	1.25
Hemp milk	8 fluid oz (orginal)	1	--	1
Oat milk	8 fluid oz	2	--	2

1 medium fiber drink

Food	Serving Size	Total Fiber (g)	Soluble Fiber (g)	Insoluble Fiber (g)
Coconut water	1 cup; 8 fl oz (fresh)	2.64	--	2.64