Download as an Excel Spreadsheet
| Food Group | Serving Size Examples | Low Fiber | High Fiber |
| Breads/Starches | 1 slice of bread | white bread | Bread: |
| 1/2 cup cooked cereal | rolls | whole grain | |
| 1/3 cup pasta/rice | biscuits | stone ground cracked wheat | |
| 6 crackers | muffins | pumpernickel | |
| crackers | dark rye bread | ||
| pancakes | whole grain crackers | ||
| waffles | whole grain muffins | ||
| cream of rice or wheat | whole grain cereals | ||
| grits | corn bread | ||
| farina | corn muffins | ||
| dry cereals: | oatmeal | ||
| cornflakes | whole wheat pasta | ||
| rice krispies | brown rice | ||
| special k | buckwheat | ||
| puffed rice | millet | ||
| white or sweet potato, no skin | Any product made with seeds, | ||
| white rice | nuts, coconut, bran or dried fruits | ||
| pasta (low fiber) | |||
| Fruit | 1/2 cup of canned | strained fruit juice | figs |
| medium piece of fresh fruit | canned or cooked fruits (no skins | prunes | |
| or seeds) | berries | ||
| ripe banana | juice with pulp | ||
| soft cantalope or honeydew | prune juice | ||
| apricots | dried fruit | ||
| nectarines | |||
| papya | |||
| peach | |||
| plum | |||
| watermelon | |||
| grapes | |||
| applesauce | |||
| fruit cocktail | |||
| Vegetable | 1/2 cup cooked | Cooked: | |
| 1/2 cup raw without seeds | All but those not recommended | Lima beans, green peas, corn | |
| 1 cup vegetable juice | broccoli, parsnips, | ||
| Raw: | |||
| Cucumber, green pepper, onions | |||
| romaine lettuce, tomatoes, | |||
| zucchini | |||
| Juice: | Juice with pulp | ||
| Tomato, Carrot | |||
| Dairy Products | 1 cup yogurt/milk | milk, yogurt cheese | products with seeds and nuts |
| 1 oz cheese | |||
| Meats and Protein Substitutes | 1 oz cooked | tender well cooked meats | tough meats with gristle |
| fish, poultry, eggs, tofu | Legumes (beans, peas), lentils | ||
| creamy peanut butter | crunchy peanut butter | ||
| Fats | 1tsp regular or 1Tbsp reduced fat | butter, oils, salad dressing | seeds, nuts, olives, coconuts |
| mayonnaise, cream, gravies, | poppyseed dressing, crunchy | ||
| whip cream, creamy peanut | peanut butter | ||
| butter | |||
| Miscellaneous | plain cakes, cookies, pastries, | anything made with whole grains, | |
| pies, sherbert, gelatin, sugar | bran, seeds, nuts, coconut, | ||
| hard candy, condiments, coffee | dried fruit, chocolate syrup, | ||
| tea | candy made with chocolate | ||
| and/or nuts |