Fruit
Blackberries
7.6g
fiber per 1 cup (144g)
Soluble fiber1.0g
Insoluble fiber6.6g
Calories62
Protein2.0g
% of daily target (25g)30.0%
Why it counts
Similar profile to raspberries. A cup of either berry roughly matches the fiber in a bowl of oatmeal.
Fruit
Insoluble-leaning
Building a full fibermaxxing plan?
The Fibermaxxing Playbook has the 30-day ramp schedule and 20 recipes built around foods like this one.