Learn

Short lessons on plant diversity and fiber, plus a searchable plant database.

The goal traces to the American Gut Project (2018), which found people eating more than 30 different plants per week had more diverse gut microbiomes than those eating 10 or fewer.

Diversity of plants, not quantity, was the signal.

Read the full article

Soluble fiber (oats, beans, apples) forms a gel that slows digestion and helps with cholesterol and blood sugar.

Insoluble fiber (whole grains, leafy greens, nuts) adds bulk and supports regularity. Most plants give you both.

A common daily target is 25 to 38 grams.

Read the full article

Gut bacteria ferment fiber into short-chain fatty acids like butyrate that nourish the colon lining and lower inflammation.

More variety of plants feeds more variety of bacteria.

Mix three bean types instead of one. Keep frozen mixed berries on hand. Add seeds to what you already eat.

Herbs and spices count too. Small swaps move the number faster than overhauling meals.

Read the full article

Educational content reviewed by a clinician. Not a substitute for individual medical advice.

Plant database

Look up any plant's color, standard serving, and estimated fiber.

Fiber grams are an estimate based on standard serving sizes, not an exact measurement. Source: USDA FoodData Central.

  • Strawberry

    Red · 1 cup

    ~3gserving
  • Raspberry

    Red · 1/2 cup

    ~4gserving
  • Red apple

    Red · 1 medium

    ~4.4gserving
  • Cherry

    Red · 1 cup

    ~3gserving
  • Red grapes

    Red · 1 cup

    ~1.4gserving
  • Watermelon

    Red · 1 cup

    ~0.6gserving
  • Pomegranate

    Red · 1/2 cup arils

    ~3.5gserving
  • Cranberry

    Red · 1/2 cup

    ~2gserving
  • Tomato

    Red · 1 medium

    ~1.5gserving
  • Red bell pepper

    Red · 1 medium

    ~2.5gserving
  • Radish

    Red · 1/2 cup

    ~0.9gserving
  • Beet

    Red · 1/2 cup

    ~1.7gserving
  • Rhubarb

    Red · 1/2 cup

    ~1.1gserving
  • Red onion

    Red · 1/2 cup

    ~1.5gserving
  • Orange

    Orange · 1 medium

    ~3gserving
  • Mango

    Orange · 1/2 cup

    ~1.5gserving
  • Peach

    Orange · 1 medium

    ~2.3gserving
  • Apricot

    Orange · 2 whole

    ~1.5gserving
  • Papaya

    Orange · 1 cup

    ~2.5gserving
  • Tangerine

    Orange · 1 medium

    ~1.6gserving
  • Cantaloupe

    Orange · 1 cup

    ~1.4gserving
  • Persimmon

    Orange · 1 medium

    ~6gserving
  • Carrot

    Orange · 1 medium

    ~1.7gserving
  • Sweet potato

    Orange · 1/2 cup

    ~4gserving
  • Pumpkin

    Orange · 1/2 cup

    ~3.6gserving
  • Butternut squash

    Orange · 1/2 cup

    ~3gserving
  • Banana

    Yellow · 1 medium

    ~3.1gserving
  • Pineapple

    Yellow · 1 cup

    ~2.3gserving
  • Lemon

    Yellow · 1 whole

    ~2.4gserving
  • Grapefruit

    Yellow · 1/2 medium

    ~2gserving
  • Yellow apple

    Yellow · 1 medium

    ~4.4gserving
  • Starfruit

    Yellow · 1 medium

    ~2.5gserving
  • Corn

    Yellow · 1/2 cup

    ~2gserving
  • Yellow bell pepper

    Yellow · 1 medium

    ~1.7gserving
  • Yellow squash

    Yellow · 1/2 cup

    ~1.3gserving
  • Spinach

    Green · 1 cup raw

    ~0.7gserving
  • Broccoli

    Green · 1/2 cup

    ~2.6gserving
  • Kale

    Green · 1 cup

    ~2.6gserving
  • Green apple

    Green · 1 medium

    ~4.4gserving
  • Avocado

    Green · 1/2 medium

    ~5gserving
  • Kiwi

    Green · 1 medium

    ~2.1gserving
  • Pear

    Green · 1 medium

    ~5.5gserving
  • Lime

    Green · 1 whole

    ~1.9gserving
  • Peas

    Green · 1/2 cup

    ~4.4gserving
  • Green beans

    Green · 1/2 cup

    ~2gserving
  • Asparagus

    Green · 1/2 cup

    ~1.8gserving
  • Zucchini

    Green · 1/2 cup

    ~1gserving
  • Cucumber

    Green · 1/2 cup

    ~0.5gserving
  • Lettuce

    Green · 1 cup

    ~0.5gserving
  • Brussels sprouts

    Green · 1/2 cup

    ~2gserving
  • Celery

    Green · 1 stalk

    ~1gserving
  • Green bell pepper

    Green · 1 medium

    ~1.7gserving
  • Okra

    Green · 1/2 cup

    ~2gserving
  • Artichoke

    Green · 1 medium

    ~7gserving
  • Collard greens

    Green · 1/2 cup

    ~2.8gserving
  • Arugula

    Green · 1 cup

    ~0.4gserving
  • Bok choy

    Green · 1 cup

    ~1.7gserving
  • Swiss chard

    Green · 1 cup

    ~0.6gserving
  • Leek

    Green · 1/2 cup

    ~0.8gserving
  • Fennel

    Green · 1/2 cup

    ~1.4gserving
  • Blueberry

    Blue · 1/2 cup

    ~1.8gserving
  • Blackberry

    Blue · 1/2 cup

    ~3.8gserving
  • Plum

    Blue · 1 medium

    ~0.9gserving
  • Purple grapes

    Blue · 1 cup

    ~1.4gserving
  • Fig

    Blue · 2 medium

    ~2.9gserving
  • Elderberry

    Blue · 1/2 cup

    ~5gserving
  • Eggplant

    Blue · 1/2 cup

    ~1.2gserving
  • Purple cabbage

    Blue · 1/2 cup

    ~1.4gserving
  • Purple carrot

    Blue · 1 medium

    ~1.7gserving
  • Cauliflower

    White · 1/2 cup

    ~1.4gserving
  • Mushroom

    White · 1/2 cup

    ~0.7gserving
  • Onion

    White · 1/2 cup

    ~1.5gserving
  • Potato

    White · 1 medium

    ~3.8gserving
  • Parsnip

    White · 1/2 cup

    ~2.8gserving
  • Turnip

    White · 1/2 cup

    ~1.6gserving
  • Jicama

    White · 1/2 cup

    ~3gserving
  • Shallot

    White · 1 tbsp

    ~0.2gserving
  • Daikon

    White · 1/2 cup

    ~0.9gserving
  • Kohlrabi

    White · 1/2 cup

    ~2.5gserving
  • Coconut

    White · 1/4 cup shredded

    ~2gserving
  • White peach

    White · 1 medium

    ~2gserving
  • Oats

    White · 1/2 cup dry

    ~4gserving
  • Brown rice

    White · 1/2 cup cooked

    ~1.8gserving
  • Quinoa

    White · 1/2 cup cooked

    ~2.6gserving
  • Barley

    White · 1/2 cup cooked

    ~3gserving
  • Buckwheat

    White · 1/2 cup cooked

    ~2.3gserving
  • Millet

    Yellow · 1/2 cup cooked

    ~1gserving
  • Farro

    White · 1/2 cup cooked

    ~3.5gserving
  • Bulgur

    White · 1/2 cup cooked

    ~4gserving
  • Wild rice

    White · 1/2 cup cooked

    ~1.5gserving
  • Sorghum

    White · 1/2 cup cooked

    ~3gserving
  • Amaranth

    White · 1/2 cup cooked

    ~2.6gserving
  • Teff

    White · 1/2 cup cooked

    ~3.5gserving
  • Lentils

    Green · 1/2 cup cooked

    ~7.8gserving
  • Black beans

    White · 1/2 cup cooked

    ~7.5gserving
  • Chickpeas

    White · 1/2 cup cooked

    ~6.3gserving
  • Kidney beans

    Red · 1/2 cup cooked

    ~5.7gserving
  • Pinto beans

    White · 1/2 cup cooked

    ~7.7gserving
  • Navy beans

    White · 1/2 cup cooked

    ~9.6gserving
  • Split peas

    Green · 1/2 cup cooked

    ~8gserving
  • Edamame

    Green · 1/2 cup

    ~4gserving
  • Lima beans

    Green · 1/2 cup cooked

    ~6.6gserving
  • Fava beans

    Green · 1/2 cup cooked

    ~4.6gserving
  • Black-eyed peas

    White · 1/2 cup cooked

    ~5.6gserving
  • Mung beans

    Green · 1/2 cup cooked

    ~7.7gserving
  • Cannellini beans

    White · 1/2 cup cooked

    ~5.5gserving
  • Almonds

    White · 1 oz

    ~3.5gserving
  • Walnuts

    White · 1 oz

    ~1.9gserving
  • Chia seeds

    White · 1 tbsp

    ~4.1gserving
  • Flax seeds

    White · 1 tbsp

    ~2.8gserving
  • Pumpkin seeds

    Green · 1 oz

    ~1.7gserving
  • Sunflower seeds

    White · 1 oz

    ~3gserving
  • Pistachios

    Green · 1 oz

    ~2.9gserving
  • Cashews

    White · 1 oz

    ~0.9gserving
  • Pecans

    White · 1 oz

    ~2.7gserving
  • Hazelnuts

    White · 1 oz

    ~2.7gserving
  • Sesame seeds

    White · 1 tbsp

    ~1.1gserving
  • Hemp seeds

    White · 1 tbsp

    ~0.8gserving
  • Peanuts

    White · 1 oz

    ~2.4gserving
  • Brazil nuts

    White · 1 oz

    ~2.1gserving
  • Macadamia

    White · 1 oz

    ~2.4gserving
  • Basil

    Green · 1 tbsp fresh

    ~0.1gserving
  • Cilantro

    Green · 1 tbsp

    ~0.1gserving
  • Parsley

    Green · 1 tbsp

    ~0.1gserving
  • Mint

    Green · 1 tbsp

    ~0.2gserving
  • Oregano

    Green · 1 tsp dried

    ~0.2gserving
  • Thyme

    Green · 1 tsp dried

    ~0.3gserving
  • Rosemary

    Green · 1 tsp dried

    ~0.4gserving
  • Dill

    Green · 1 tbsp

    ~0.1gserving
  • Sage

    Green · 1 tsp

    ~0.3gserving
  • Chives

    Green · 1 tbsp

    ~0.1gserving
  • Ginger

    White · 1 tsp

    ~0.2gserving
  • Turmeric

    Yellow · 1 tsp

    ~0.5gserving
  • Cinnamon

    White · 1 tsp

    ~1.4gserving
  • Cumin

    White · 1 tsp

    ~0.4gserving
  • Paprika

    Red · 1 tsp

    ~0.9gserving
  • Cardamom

    Green · 1 tsp

    ~0.6gserving
  • Cloves

    White · 1 tsp

    ~0.7gserving
  • Nutmeg

    White · 1 tsp

    ~0.3gserving
  • Black pepper

    White · 1 tsp

    ~0.6gserving
  • Coriander

    White · 1 tsp

    ~0.8gserving
  • Garlic

    White · 1 clove

    ~0.1gserving
  • Green plantain

    Green · 1 medium

    ~4gserving
  • Ripe plantain

    Yellow · 1 medium

    ~3.5gserving
  • Cassava

    White · 1/2 cup

    ~2gserving
  • Chayote

    Green · 1/2 cup

    ~2.2gserving
  • Nopal

    Green · 1/2 cup

    ~1.9gserving
  • Tomatillo

    Green · 1/2 cup

    ~1.3gserving
  • Malanga

    White · 1/2 cup

    ~2.5gserving
  • Taro

    White · 1/2 cup

    ~3.4gserving
  • Hearts of palm

    White · 1/2 cup

    ~1.8gserving
  • Loroco

    Green · 2 tbsp

    ~0.5gserving
  • Chipilin

    Green · 1/2 cup

    ~1.5gserving
  • Hibiscus

    Red · 1 tbsp dried

    ~0.6gserving
  • Chiltepe

    Red · 1 tsp

    ~0.3gserving
  • Poblano pepper

    Green · 1 medium

    ~1.5gserving
  • Jalapeno

    Green · 1 medium

    ~0.4gserving
  • Serrano pepper

    Green · 1 medium

    ~0.5gserving
  • Habanero pepper

    Orange · 1 medium

    ~0.4gserving
  • Aji amarillo

    Yellow · 1 medium

    ~1gserving
  • Guava

    Green · 1 medium

    ~3gserving
  • Mamey

    Orange · 1/2 cup

    ~3gserving
  • Soursop

    Green · 1/2 cup

    ~3.7gserving
  • Passion fruit

    Yellow · 1/2 cup

    ~12gserving
  • Dragon fruit

    Red · 1/2 cup

    ~1.5gserving
  • Tamarind

    White · 1/4 cup pulp

    ~3gserving
  • Prickly pear

    Red · 1 medium

    ~3.7gserving
  • Star apple

    Blue · 1 medium

    ~3.3gserving
  • Sapodilla

    White · 1 medium

    ~5.3gserving
  • Cherimoya

    Green · 1/2 cup

    ~2.4gserving
  • Naranjilla

    Orange · 1/2 cup

    ~1.5gserving
  • Tree tomato

    Red · 1 medium

    ~3.3gserving
  • Pepino melon

    Yellow · 1 medium

    ~1gserving
  • Hominy

    White · 1/2 cup

    ~2gserving
  • Purple corn

    Blue · 1/2 cup

    ~2gserving
  • Squash blossom

    Yellow · 1 cup

    ~1gserving
  • Chard

    Green · 1 cup

    ~0.6gserving
  • Pigeon peas

    Green · 1/2 cup cooked

    ~5.6gserving
  • Lupini beans

    Yellow · 1/2 cup

    ~4.6gserving
  • Andean potato

    Yellow · 1 medium

    ~3.8gserving
  • Oca

    Yellow · 1/2 cup

    ~2gserving
  • Yam

    White · 1/2 cup

    ~2.7gserving
  • Epazote

    Green · 1 tbsp

    ~0.3gserving
  • Achiote

    Red · 1 tsp

    ~0.4gserving
  • Culantro

    Green · 1 tbsp

    ~0.1gserving
  • Huacatay

    Green · 1 tbsp

    ~0.2gserving
  • Green grapes

    Green · 1 cup

    ~1.4gserving
  • Romaine lettuce

    Green · 1 cup

    ~1gserving
  • Iceberg lettuce

    Green · 1 cup

    ~0.5gserving
  • Butter lettuce

    Green · 1 cup

    ~0.5gserving
  • Red leaf lettuce

    Red · 1 cup

    ~0.5gserving
  • Green leaf lettuce

    Green · 1 cup

    ~0.5gserving
  • Radicchio

    Blue · 1 cup

    ~0.4gserving
  • Napa cabbage

    Green · 1 cup

    ~1gserving
  • Cabbage

    White · 1/2 cup

    ~1.4gserving
  • Endive

    Green · 1 cup

    ~1.5gserving
  • Watercress

    Green · 1 cup

    ~0.2gserving
  • Green onion

    Green · 1/4 cup

    ~0.6gserving
  • Snap peas

    Green · 1/2 cup

    ~1.5gserving
  • Honeydew melon

    Green · 1 cup

    ~1.4gserving
  • Clementine

    Orange · 1 medium

    ~1.3gserving
  • Dates

    White · 2 whole

    ~3.2gserving
  • Raisins

    White · 1/4 cup

    ~1.5gserving
  • Currants

    Red · 1/2 cup

    ~2gserving
  • Gooseberry

    Green · 1/2 cup

    ~3.2gserving
  • Boysenberry

    Blue · 1/2 cup

    ~3.5gserving
  • Acorn squash

    Orange · 1/2 cup

    ~2.9gserving
  • Spaghetti squash

    Yellow · 1/2 cup

    ~1.1gserving
  • Cherry tomato

    Red · 1/2 cup

    ~0.9gserving
  • Heirloom tomato

    Red · 1 medium

    ~1.5gserving

Plant and fiber data sourced from the U.S. Department of Agriculture (USDA) FoodData Central.

Plantalia is an educational wellness tool. It is not medical advice, diagnosis, or treatment. Talk to your healthcare provider.