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High-fiber foods

	Fiber (g)
Cereal (½ cup serving)
Fiber One	13
100% Bran	12
All Bran	12
Bran Buds	12
Kashi Go Lean	5
Kellogg's Complete Bran Flakes	5
Grape Nuts	5
Raisin Bran*	3 to 5
Cracklin' Oat Bran*	4
100% Whole Grain Wheat Chex	3
Fruit and Fibre	3
Great Grains	3
Frosted Mini Wheats	3
Kellogg's Low Fat Granola	3
Cheerios	2^¶
Wheaties	2^¶
Instant oatmeal	2^¶^Δ
Fruit
Pear (1)	4
Strawberries (1 cup)	3
Apple (1, with skin)	3
Dried fruits (eg, raisins) (3 tablespoons)	3
Papaya (1)	3
Peach (fresh)	2^¶
Plums (2)	2^¶
Mango	2^¶
Nectarine	2^¶
Avocado (½, medium)	2^¶
Tomato (1, medium)	2^¶
Vegetables (cooked unless indicated)
Pinto, kidney, black, lima beans (½ cup)	4 to 7
Sweet potato (1, medium)	4
Lentils (½ cup)	4
Jicama (½ raw)	3 to 4
Baked potato with skin (medium)	3
Corn (½ cup)	3
Peas (½ cup)	3
Broccoli (½ cup)	2^¶
Cabbage (½ cup)	2^¶
Spinach (½ cup)	2^¶
Cauliflower (¾ cup)	2^¶
Carrots (1 medium raw, or ½ cup cooked)	2^¶

* These cereals are also high in sugar (15 to 20 g/serving).
¶ These foods contain relatively small amounts of fiber but may still be helpful to provide a portion of the child's fiber intake.
Δ Reflects insoluble fiber, which is the most relevant type of fiber for prevention and treatment of constipation. Soluble fiber has different health benefits. Some "high-fiber" forms of instant oatmeal contain up to 10 g of fiber. However, most of this additional fiber is soluble, which may not be as valuable as insoluble fiber for prevention and treatment of constipation.

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