diet

Fiber Diversity

Below are example produce you can buy at a store, broken down by Order and part of plant.

The purpose of this information is to try to diversity your diet, to support diverse gut bateria.

In ^superscript is the Dietary Fiber grams per 100 grams of food.

Flowering Plants

Order	Root	Stem/Leaf	Fruit	Seed	Antinutrient or Fiber
Alismatales	Eddo Taro^4.1 Yautia^1.5
Apiales	Parsnip^3.6 Finocchio^3.1 Carrot^2.8 Celeriac^1.2 Ginseng	Fennel Parsley^3.3 Cilantro^2.8 Dill^2.1 Celery^1.6	Coriander Anise	Caraway Dill Seed Cumin
Arecales		Heart of Palm^1.5	Coconut⁹ Date⁷
Asparagales	Shallot^3.2 Garlic^2.7 Onion^1.9 Leek^1.8	Agave^6.6 Saffron^3.9 Scallion^2.6 Chive^2.5 Asparagus^2.1 Aloe vera Vanilla			Inulin Fructan
Asterales	Dandelion Burdock^1.8 Jerusalem Artichoke^1.6 Chicory^1.5	Tarragon^7.4 Artichoke^5.4 Chicory Leaves⁴ Dandelion Leaves^3.5 Endive / Escarole^3.1 Romaine Lettuce^1.8 Iceburg Lettuce^1.2 Radicchio^0.9 Chamomile Stevia		Sunflower^11.1	Inulin
Austrobaileyales				Star Anise
Brassicales	Rutabaga^2.4 Turnip^1.8 Radish^1.6 Daikon^1.5 Kohlrabi^1.1 Horseradish	Kale^4.1 Collard⁴ Brussel sprouts^3.8 Broccoli^2.6 Cabbage^2.5 Cauliflower² Arugula^1.6 Garden Cress^1.1 Bok Choy¹	Papaya^1.7	Mustard Seed^12.2 Rapeseed	Goitrogens Myrosinase
Caryophyllales	Beet²	Lambsquarters⁴ Spinach^2.2 Rhubarb^1.8 Chard^1.6 Purslane	Dragon fruit (Pitaya) Prickly pear^3.6	Quinoa^2.8 Buckwheat^2.7 Amaranth^2.1	Oxalate
Cucurbitales			Hubbard Squash^3.9 Butternut Squash² Chayote^1.7 Spaghetti Squash^1.5 Acorn Squash^1.5 Zucchini¹ Cantaloupe^0.8 Honeydew^0.8 Cucumber^0.5 Chinese Okra Pumpkin^0.5 Watermelon^0.4 Munkfruit
Dioscoreales	Nagaimo Ñame Chinese/African Yam⁴
Dipsacales		Cornsalad	Haskap Honeysuckle Elderberry⁷ Калина Snowball Tree
Ericales		Tea	Sapodilla^5.3 Cranberry^3.6 Persimmon^3.6 Kiwi³ Blueberry^2.4	Brazil Nut^7.5	Pectin
Fabales	Peanut^8.5 Jicama (Yambean)^4.9	Sugarsnap/Snowpeas^2.6 Liquorice		Chickpea^12.2 Lentil^10.7 Pinto bean⁹ Black bean^8.7 Peas^5.7 Tamarind^5.1 Edamame⁵ Kidney bean^4.4 Navy bean^4.3 Soybean^4.2 Alfalfa^1.9
Fagales				Hazelnut^9.7 Pecan^9.6 Walnut^6.7 Butternut^4.7 Chestnut^5.1
Gentianales				Coffee
Lamiales	Chinese Artichoke	Lavendar Savory Lemon Balm Oregano Sage Rosemary^14.1 Thyme¹⁴ Mint^6.8 Marjoram Basil^1.6 Shiso	Olive^2.5	Chia^34.4 Sesame^11.8
Laurales	Sassafras	Bay Leaf Cinnamon	Avocado^6.8
Magnoliales			Sweetsop^4.4 Soursop^3.3 Custard apple Paw paw Cherimoya³	Mace Nutmeg
Malpighiales	Cassava (Yuca)^1.8		Passionfruit^10.4	Flaxseed^27.3
Malvales		Hibiscus	Durian^3.8 Okra^3.2 Roselle	Cacao
Myrtales		Allspice Clove	Guava^5.4 Pomegranate⁴	Water Caltrop^14.9
Oxalidales			Starfruit^2.8		Oxalic Acid
Piperales			Black Pepper
Poales	Water Chestnut³	Bamboo Shoots^2.2 Sugarcane	Pineapple^1.4	Rye¹⁵ Wheat^12.5 Oat^10.6 Millet^8.5 Sorghum^6.7 Barley^3.8 Corn² Rice^1.2	Beta-glucan
Proteales	Lotus root / Renkon^3.1			Macadamia⁸
Rosales			Raspberry^6.5 Blackberry^5.3 Breadfruit^4.9 Asian Pear^3.6 Pear^3.1 Fig^2.9 Apple^2.4 Cherry^2.1 Quince^1.9 Strawberry^1.8 Mulberry^1.7 Loquat^1.7 Jackfruit^1.5 Peach^1.5 Plum^1.4 Jujube	Hemp Almond^12.5	Pectin
Ranunculales			Barberry	Poppy Seeds
Sapindales		Maple	Kumquat^6.5 Lemon^2.8 Lime^2.8 Orange² Tangerine/Mandarin^1.8 Mango^1.6 Lychee^1.3 Longan^1.1 Grapefruit^1.1 Pomelo/Pummelo¹	Sansho Sichuan pepper Pistachio^10.6 Cashew^3.3	Pectin
Saxifragales			Gooseberry^4.3 Black Currant Red Currant^4.3
Solanales	Sweet Potato (Batata)^2.5 Potato^2.3		Eggplant³ Tomato^2.1 Tomatillo^1.9 Sweet Pepper^1.5 Golden Berry Goji Berry Chili Pepper^1.5		Solanine
Vitales		Grape Leaves¹¹	Thick skin grapes^3.9 Thin skin grapes^0.9
Zingiberales	Tumeric Ginger²		Banana^1.7	Cardamom

Non-flowering plants

Order	Stem/Leaf	Seed
Osmundales	Cinnamon fern Royal fern Zenmai
Polypodiales	Vegetable fern Bracken Lady fern Midin Ostrich fern Western swordfern
Pinales		Pine nut^3.7

Seaweed

Order	Stem/Leaf
Bangiales	Nori Laver^0.3 Zicai Gim
Bryopsidales	Sea grapes
Gracilariales	Irishmoss^1.3 Ogonori (Agar)^0.5
Laminariales	Kelp^1.3 Wakame^0.5
Ulvales	Sea Lettuce Gutweed

Fungi

Order	Fruit
Agaricales	Enokitake^2.7 Shiitake^2.5 Oyster^2.3 White/Brown/Portabella¹ Tree Mushroom Beech Mushroom Wine Cap Stropharia Poplar Matsutake King / Trumpet Mushroom
Auriculariales	Jelly Ear
Pezizales	Truffle Morchella (Morel)^2.8
Polyporales	Maitake
Russulales	Lion’s Mane Mushroom
Tremellales	Snow Fungus