Examples of food portions with highest amounts of dietary fiber:

• Artichoke ~ 10 grams / one,
• Guava has about 9 grams / one large,
• Raspberries ~ 8 grams / cup,
• Persimmon ~ 6 grams / one,
• Mango ~ 5 grams / one,
• Apples, bananas, oranges ~ 4 grams / one,
•  Collard greens, Swiss chard ~ 4 grams / cup,
• Potatoes ~ 3 grams / one,
• Nuts and seeds (sunflower, pumpkin, pistachios, almonds) ~ 3 grams of fiber / ounce.
• Popcorn ~ 1 gram / cup.