{
 "name": "FiberUp Fiber Database",
 "description": "Dietary fiber per typical serving and per 100 g, with soluble and insoluble split, for common foods. Values from USDA FoodData Central, curated by FiberUp.",
 "updated": "2026-10-19",
 "license": "CC BY 4.0",
 "license_url": "https://creativecommons.org/licenses/by/4.0/",
 "attribution": "FiberUp Fiber Database (https://fiberup.app/data/)",
 "docs": "https://fiberup.app/data/",
 "daily_value_g": 28,
 "count": 198,
 "foods": [
  {
   "slug": "fiber-one-cereal",
   "name": "Fiber One Cereal",
   "category": "Other",
   "serving": "1/2 cup",
   "serving_grams": 30,
   "fiber_g": 14,
   "fiber_per_100g": 46.7,
   "soluble_g": 1,
   "insoluble_g": 13,
   "daily_value_pct": 50,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/fiber-one-cereal/"
  },
  {
   "slug": "all-bran-cereal",
   "name": "All-Bran Cereal",
   "category": "Other",
   "serving": "1/2 cup",
   "serving_grams": 30,
   "fiber_g": 10,
   "fiber_per_100g": 33.3,
   "soluble_g": 1.5,
   "insoluble_g": 8.5,
   "daily_value_pct": 36,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/all-bran-cereal/"
  },
  {
   "slug": "chia-seeds",
   "name": "Chia Seeds",
   "category": "Nut & Seed",
   "serving": "2 tbsp",
   "serving_grams": 28,
   "fiber_g": 9.8,
   "fiber_per_100g": 35,
   "soluble_g": 5,
   "insoluble_g": 4.8,
   "daily_value_pct": 35,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/chia-seeds/"
  },
  {
   "slug": "navy-beans",
   "name": "Navy Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 91,
   "fiber_g": 9.6,
   "fiber_per_100g": 10.5,
   "soluble_g": 2.2,
   "insoluble_g": 7.4,
   "daily_value_pct": 34,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/navy-beans/"
  },
  {
   "slug": "white-beans",
   "name": "White Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 90,
   "fiber_g": 9.3,
   "fiber_per_100g": 10.3,
   "soluble_g": 2,
   "insoluble_g": 7.3,
   "daily_value_pct": 33,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/white-beans/"
  },
  {
   "slug": "chili-with-beans",
   "name": "Chili with Beans",
   "category": "Other",
   "serving": "1 cup",
   "serving_grams": 253,
   "fiber_g": 9,
   "fiber_per_100g": 3.6,
   "soluble_g": 2.7,
   "insoluble_g": 6.3,
   "daily_value_pct": 32,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/chili-with-beans/"
  },
  {
   "slug": "split-peas",
   "name": "Split Peas",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 98,
   "fiber_g": 8.1,
   "fiber_per_100g": 8.3,
   "soluble_g": 1.1,
   "insoluble_g": 7,
   "daily_value_pct": 29,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/split-peas/"
  },
  {
   "slug": "raspberries",
   "name": "Raspberries",
   "category": "Fruit",
   "serving": "1 cup",
   "serving_grams": 123,
   "fiber_g": 8,
   "fiber_per_100g": 6.5,
   "soluble_g": 0.9,
   "insoluble_g": 7.1,
   "daily_value_pct": 29,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/raspberries/"
  },
  {
   "slug": "lentils",
   "name": "Lentils",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 99,
   "fiber_g": 7.8,
   "fiber_per_100g": 7.9,
   "soluble_g": 1.2,
   "insoluble_g": 6.6,
   "daily_value_pct": 28,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/lentils/"
  },
  {
   "slug": "mung-beans",
   "name": "Mung Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 101,
   "fiber_g": 7.7,
   "fiber_per_100g": 7.6,
   "soluble_g": 1.5,
   "insoluble_g": 6.2,
   "daily_value_pct": 28,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/mung-beans/"
  },
  {
   "slug": "pinto-beans",
   "name": "Pinto Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 86,
   "fiber_g": 7.7,
   "fiber_per_100g": 9,
   "soluble_g": 1.9,
   "insoluble_g": 5.8,
   "daily_value_pct": 28,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/pinto-beans/"
  },
  {
   "slug": "blackberries",
   "name": "Blackberries",
   "category": "Fruit",
   "serving": "1 cup",
   "serving_grams": 144,
   "fiber_g": 7.6,
   "fiber_per_100g": 5.3,
   "soluble_g": 1.1,
   "insoluble_g": 6.5,
   "daily_value_pct": 27,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/blackberries/"
  },
  {
   "slug": "black-beans",
   "name": "Black Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 86,
   "fiber_g": 7.5,
   "fiber_per_100g": 8.7,
   "soluble_g": 2.4,
   "insoluble_g": 5.1,
   "daily_value_pct": 27,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/black-beans/"
  },
  {
   "slug": "raisin-bran",
   "name": "Raisin Bran",
   "category": "Other",
   "serving": "1 cup",
   "serving_grams": 59,
   "fiber_g": 7,
   "fiber_per_100g": 11.9,
   "soluble_g": 1,
   "insoluble_g": 6,
   "daily_value_pct": 25,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/raisin-bran/"
  },
  {
   "slug": "artichoke",
   "name": "Artichoke",
   "category": "Vegetable",
   "serving": "1 medium",
   "serving_grams": 120,
   "fiber_g": 6.9,
   "fiber_per_100g": 5.8,
   "soluble_g": 4.7,
   "insoluble_g": 2.2,
   "daily_value_pct": 25,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/artichoke/"
  },
  {
   "slug": "lima-beans",
   "name": "Lima Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 85,
   "fiber_g": 6.6,
   "fiber_per_100g": 7.8,
   "soluble_g": 2.1,
   "insoluble_g": 4.5,
   "daily_value_pct": 24,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/lima-beans/"
  },
  {
   "slug": "kidney-beans",
   "name": "Kidney Beans",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 89,
   "fiber_g": 6.5,
   "fiber_per_100g": 7.3,
   "soluble_g": 2.8,
   "insoluble_g": 3.7,
   "daily_value_pct": 23,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/kidney-beans/"
  },
  {
   "slug": "lentil-soup",
   "name": "Lentil Soup",
   "category": "Other",
   "serving": "1 cup",
   "serving_grams": 248,
   "fiber_g": 6.5,
   "fiber_per_100g": 2.6,
   "soluble_g": 1.1,
   "insoluble_g": 5.4,
   "daily_value_pct": 23,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/lentil-soup/"
  },
  {
   "slug": "whole-wheat-pasta",
   "name": "Whole Wheat Pasta",
   "category": "Grain",
   "serving": "1 cup cooked",
   "serving_grams": 140,
   "fiber_g": 6.3,
   "fiber_per_100g": 4.5,
   "soluble_g": 1.5,
   "insoluble_g": 4.8,
   "daily_value_pct": 23,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/whole-wheat-pasta/"
  },
  {
   "slug": "chickpeas",
   "name": "Chickpeas",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 82,
   "fiber_g": 6.2,
   "fiber_per_100g": 7.6,
   "soluble_g": 1.3,
   "insoluble_g": 4.9,
   "daily_value_pct": 22,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/chickpeas/"
  },
  {
   "slug": "chickpea-pasta",
   "name": "Chickpea Pasta",
   "category": "Grain",
   "serving": "1 cup cooked",
   "serving_grams": 140,
   "fiber_g": 6,
   "fiber_per_100g": 4.3,
   "soluble_g": 1.5,
   "insoluble_g": 4.5,
   "daily_value_pct": 21,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/chickpea-pasta/"
  },
  {
   "slug": "persimmon",
   "name": "Persimmon",
   "category": "Fruit",
   "serving": "1 medium",
   "serving_grams": 168,
   "fiber_g": 6,
   "fiber_per_100g": 3.6,
   "soluble_g": 2.4,
   "insoluble_g": 3.6,
   "daily_value_pct": 21,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/persimmon/"
  },
  {
   "slug": "shredded-wheat",
   "name": "Shredded Wheat",
   "category": "Other",
   "serving": "2 biscuits",
   "serving_grams": 46,
   "fiber_g": 6,
   "fiber_per_100g": 13,
   "soluble_g": 0.5,
   "insoluble_g": 5.5,
   "daily_value_pct": 21,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/shredded-wheat/"
  },
  {
   "slug": "jicama",
   "name": "Jicama",
   "category": "Vegetable",
   "serving": "1 cup sticks",
   "serving_grams": 120,
   "fiber_g": 5.9,
   "fiber_per_100g": 4.9,
   "soluble_g": 1.2,
   "insoluble_g": 4.7,
   "daily_value_pct": 21,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/jicama/"
  },
  {
   "slug": "black-eyed-peas",
   "name": "Black-Eyed Peas",
   "category": "Legume",
   "serving": "1/2 cup cooked",
   "serving_grams": 86,
   "fiber_g": 5.6,
   "fiber_per_100g": 6.5,
   "soluble_g": 1,
   "insoluble_g": 4.6,
   "daily_value_pct": 20,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/black-eyed-peas/"
  },
  {
   "slug": "bran-flakes",
   "name": "Bran Flakes",
   "category": "Grain",
   "serving": "3/4 cup",
   "serving_grams": 30,
   "fiber_g": 5.5,
   "fiber_per_100g": 18.3,
   "soluble_g": 0.8,
   "insoluble_g": 4.7,
   "daily_value_pct": 20,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/bran-flakes/"
  },
  {
   "slug": "pear",
   "name": "Pear",
   "category": "Fruit",
   "serving": "1 medium",
   "serving_grams": 178,
   "fiber_g": 5.5,
   "fiber_per_100g": 3.1,
   "soluble_g": 1.5,
   "insoluble_g": 4,
   "daily_value_pct": 20,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/pear/"
  },
  {
   "slug": "flaxseeds",
   "name": "Flaxseeds",
   "category": "Nut & Seed",
   "serving": "2 tbsp",
   "serving_grams": 20,
   "fiber_g": 5.4,
   "fiber_per_100g": 27,
   "soluble_g": 1.8,
   "insoluble_g": 3.6,
   "daily_value_pct": 19,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/flaxseeds/"
  },
  {
   "slug": "refried-beans",
   "name": "Refried Beans",
   "category": "Legume",
   "serving": "1/2 cup",
   "serving_grams": 126,
   "fiber_g": 5.4,
   "fiber_per_100g": 4.3,
   "soluble_g": 1.6,
   "insoluble_g": 3.8,
   "daily_value_pct": 19,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/refried-beans/"
  },
  {
   "slug": "collard-greens",
   "name": "Collard Greens",
   "category": "Vegetable",
   "serving": "1 cup cooked",
   "serving_grams": 190,
   "fiber_g": 5.3,
   "fiber_per_100g": 2.8,
   "soluble_g": 1.2,
   "insoluble_g": 4.1,
   "daily_value_pct": 19,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/collard-greens/"
  },
  {
   "slug": "dragon-fruit",
   "name": "Dragon Fruit",
   "category": "Fruit",
   "serving": "1 medium",
   "serving_grams": 170,
   "fiber_g": 5.3,
   "fiber_per_100g": 3.1,
   "soluble_g": 1.5,
   "insoluble_g": 3.8,
   "daily_value_pct": 19,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/dragon-fruit/"
  },
  {
   "slug": "baked-beans",
   "name": "Baked Beans",
   "category": "Other",
   "serving": "1/2 cup",
   "serving_grams": 127,
   "fiber_g": 5.2,
   "fiber_per_100g": 4.1,
   "soluble_g": 1.5,
   "insoluble_g": 3.7,
   "daily_value_pct": 19,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/baked-beans/"
  },
  {
   "slug": "bran-muffin",
   "name": "Bran Muffin",
   "category": "Other",
   "serving": "1 medium",
   "serving_grams": 113,
   "fiber_g": 5.2,
   "fiber_per_100g": 4.6,
   "soluble_g": 1.2,
   "insoluble_g": 4,
   "daily_value_pct": 19,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/bran-muffin/"
  },
  {
   "slug": "acacia-fiber-powder",
   "name": "Acacia Fiber Powder",
   "category": "Other",
   "serving": "1 tbsp",
   "serving_grams": 6,
   "fiber_g": 5,
   "fiber_per_100g": 83.3,
   "soluble_g": 5,
   "insoluble_g": 0,
   "daily_value_pct": 18,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/acacia-fiber-powder/"
  },
  {
   "slug": "psyllium-husk",
   "name": "Psyllium Husk",
   "category": "Other",
   "serving": "1 tbsp",
   "serving_grams": 7,
   "fiber_g": 5,
   "fiber_per_100g": 71.4,
   "soluble_g": 3.5,
   "insoluble_g": 1.5,
   "daily_value_pct": 18,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/psyllium-husk/"
  },
  {
   "slug": "kohlrabi",
   "name": "Kohlrabi",
   "category": "Vegetable",
   "serving": "1 cup sliced",
   "serving_grams": 135,
   "fiber_g": 4.9,
   "fiber_per_100g": 3.6,
   "soluble_g": 1.8,
   "insoluble_g": 3.1,
   "daily_value_pct": 18,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/kohlrabi/"
  },
  {
   "slug": "oat-bran",
   "name": "Oat Bran",
   "category": "Other",
   "serving": "1/3 cup dry",
   "serving_grams": 32,
   "fiber_g": 4.8,
   "fiber_per_100g": 15,
   "soluble_g": 2.2,
   "insoluble_g": 2.6,
   "daily_value_pct": 17,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/oat-bran/"
  },
  {
   "slug": "dried-figs",
   "name": "Dried Figs",
   "category": "Fruit",
   "serving": "1/4 cup",
   "serving_grams": 50,
   "fiber_g": 4.7,
   "fiber_per_100g": 9.4,
   "soluble_g": 1.9,
   "insoluble_g": 2.8,
   "daily_value_pct": 17,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/dried-figs/"
  },
  {
   "slug": "whole-wheat-pita",
   "name": "Whole Wheat Pita",
   "category": "Grain",
   "serving": "1 pita",
   "serving_grams": 64,
   "fiber_g": 4.7,
   "fiber_per_100g": 7.3,
   "soluble_g": 1.1,
   "insoluble_g": 3.6,
   "daily_value_pct": 17,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/whole-wheat-pita/"
  },
  {
   "slug": "avocado",
   "name": "Avocado",
   "category": "Fruit",
   "serving": "1/2 medium",
   "serving_grams": 68,
   "fiber_g": 4.6,
   "fiber_per_100g": 6.8,
   "soluble_g": 1.4,
   "insoluble_g": 3.2,
   "daily_value_pct": 16,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/avocado/"
  },
  {
   "slug": "acorn-squash",
   "name": "Acorn Squash",
   "category": "Vegetable",
   "serving": "1/2 cup baked",
   "serving_grams": 102,
   "fiber_g": 4.5,
   "fiber_per_100g": 4.4,
   "soluble_g": 1.4,
   "insoluble_g": 3.1,
   "daily_value_pct": 16,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/acorn-squash/"
  },
  {
   "slug": "almonds",
   "name": "Almonds",
   "category": "Nut & Seed",
   "serving": "1/4 cup",
   "serving_grams": 36,
   "fiber_g": 4.5,
   "fiber_per_100g": 12.5,
   "soluble_g": 0.5,
   "insoluble_g": 4,
   "daily_value_pct": 16,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/almonds/"
  },
  {
   "slug": "apple",
   "name": "Apple",
   "category": "Fruit",
   "serving": "1 medium",
   "serving_grams": 182,
   "fiber_g": 4.4,
   "fiber_per_100g": 2.4,
   "soluble_g": 1.2,
   "insoluble_g": 3.2,
   "daily_value_pct": 16,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/apple/"
  },
  {
   "slug": "green-peas",
   "name": "Green Peas",
   "category": "Vegetable",
   "serving": "1/2 cup",
   "serving_grams": 80,
   "fiber_g": 4.4,
   "fiber_per_100g": 5.5,
   "soluble_g": 1.3,
   "insoluble_g": 3.1,
   "daily_value_pct": 16,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/green-peas/"
  },
  {
   "slug": "whole-wheat-english-muffin",
   "name": "Whole Wheat English Muffin",
   "category": "Other",
   "serving": "1 muffin",
   "serving_grams": 57,
   "fiber_g": 4.4,
   "fiber_per_100g": 7.7,
   "soluble_g": 1,
   "insoluble_g": 3.4,
   "daily_value_pct": 16,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/whole-wheat-english-muffin/"
  },
  {
   "slug": "bulgur",
   "name": "Bulgur",
   "category": "Grain",
   "serving": "1/2 cup cooked",
   "serving_grams": 91,
   "fiber_g": 4.1,
   "fiber_per_100g": 4.5,
   "soluble_g": 1,
   "insoluble_g": 3.1,
   "daily_value_pct": 15,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/bulgur/"
  },
  {
   "slug": "dates",
   "name": "Dates",
   "category": "Fruit",
   "serving": "3 dates",
   "serving_grams": 60,
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   "slug": "tempeh",
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   "serving_grams": 95,
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   "slug": "sweet-potato",
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  {
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  {
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  {
   "slug": "potato-with-skin",
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   "serving_grams": 122,
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   "slug": "teff",
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   "serving_grams": 126,
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  {
   "slug": "whole-wheat-couscous",
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   "serving_grams": 91,
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   "slug": "farro",
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  {
   "slug": "granola",
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  {
   "slug": "pomegranate",
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   "slug": "popcorn",
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   "serving": "3 cups popped",
   "serving_grams": 24,
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   "serving_grams": 32,
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   "slug": "hazelnuts",
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   "serving_grams": 34,
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   "slug": "sun-dried-tomatoes",
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   "serving_grams": 27,
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  {
   "slug": "grape-tomatoes",
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   "slug": "okra",
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   "serving_grams": 100,
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  {
   "slug": "pistachios",
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   "serving_grams": 31,
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   "slug": "whole-wheat-tortilla",
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   "serving_grams": 45,
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   "slug": "banana",
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   "serving_grams": 118,
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  {
   "slug": "dark-chocolate",
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   "serving": "1 oz",
   "serving_grams": 28,
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  {
   "slug": "orange",
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   "serving_grams": 131,
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   "slug": "turnip",
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   "slug": "barley",
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   "slug": "butternut-squash",
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  {
   "slug": "corn-tortilla",
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   "serving_grams": 48,
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   "slug": "guava",
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  {
   "slug": "metamucil",
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   "slug": "prunes",
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   "serving_grams": 42,
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   "slug": "sprouted-grain-bread",
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   "serving": "1 slice",
   "serving_grams": 34,
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   "insoluble_g": 2.3,
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   "slug": "strawberries",
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   "serving_grams": 152,
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   "slug": "sunflower-seeds",
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   "serving": "1/4 cup",
   "serving_grams": 35,
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  {
   "slug": "wheat-bran",
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   "serving": "2 tbsp",
   "serving_grams": 7,
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   "slug": "wild-rice",
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   "serving": "1 cup cooked",
   "serving_grams": 164,
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   "slug": "cherries",
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   "serving": "1 cup",
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   "slug": "fresh-figs",
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   "serving": "2 medium",
   "serving_grams": 100,
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   "insoluble_g": 1.7,
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  {
   "slug": "macadamia-nuts",
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   "serving_grams": 34,
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   "insoluble_g": 2.6,
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  {
   "slug": "asparagus",
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   "serving": "1 cup",
   "serving_grams": 134,
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   "soluble_g": 1.2,
   "insoluble_g": 1.6,
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  {
   "slug": "cheerios",
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   "serving": "1 cup",
   "serving_grams": 28,
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   "insoluble_g": 1.6,
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   "slug": "cooked-cabbage",
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   "serving": "1 cup",
   "serving_grams": 150,
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  {
   "slug": "parsnip",
   "name": "Parsnip",
   "category": "Vegetable",
   "serving": "1/2 cup sliced",
   "serving_grams": 78,
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   "fiber_per_100g": 3.6,
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   "insoluble_g": 1.9,
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  {
   "slug": "spelt-sourdough",
   "name": "Spelt Sourdough",
   "category": "Grain",
   "serving": "1 slice",
   "serving_grams": 50,
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   "fiber_per_100g": 5.6,
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   "insoluble_g": 2,
   "daily_value_pct": 10,
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   "slug": "whole-wheat-crackers",
   "name": "Whole Wheat Crackers",
   "category": "Grain",
   "serving": "6 crackers",
   "serving_grams": 28,
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  },
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   "slug": "fennel",
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  {
   "slug": "green-beans",
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   "serving_grams": 110,
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  {
   "slug": "amaranth",
   "name": "Amaranth",
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   "serving_grams": 123,
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  {
   "slug": "clementines",
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   "serving": "2 clementines",
   "serving_grams": 148,
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  {
   "slug": "mango",
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  {
   "slug": "pecans",
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   "serving_grams": 27,
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  {
   "slug": "quinoa",
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   "serving_grams": 93,
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  {
   "slug": "bell-pepper",
   "name": "Bell Pepper",
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   "serving": "1 medium",
   "serving_grams": 119,
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  {
   "slug": "brazil-nuts",
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   "serving_grams": 33,
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  {
   "slug": "eggplant",
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   "serving_grams": 99,
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   "slug": "falafel",
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   "serving_grams": 51,
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  {
   "slug": "papaya",
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   "serving_grams": 145,
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  {
   "slug": "broccoli",
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   "serving_grams": 91,
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  {
   "slug": "corn",
   "name": "Corn",
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   "serving_grams": 90,
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  {
   "slug": "dried-apricots",
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  {
   "slug": "nectarine",
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  {
   "slug": "peanuts",
   "name": "Peanuts",
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   "serving_grams": 28,
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   "slug": "beet",
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  {
   "slug": "buckwheat",
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   "serving": "1/2 cup cooked",
   "serving_grams": 84,
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  {
   "slug": "peach",
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   "serving_grams": 150,
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  {
   "slug": "pineapple",
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   "slug": "cooked-spinach",
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   "category": "Vegetable",
   "serving": "1/2 cup",
   "serving_grams": 90,
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  {
   "slug": "couscous",
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   "serving": "1 cup cooked",
   "serving_grams": 157,
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  {
   "slug": "pasta",
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   "serving": "1 cup cooked",
   "serving_grams": 124,
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   "insoluble_g": 1.6,
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  {
   "slug": "polenta",
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   "serving": "1 cup cooked",
   "serving_grams": 240,
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   "slug": "raw-cabbage",
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   "serving": "1 cup shredded",
   "serving_grams": 89,
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   "slug": "spaghetti-squash",
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   "serving_grams": 155,
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   "slug": "cauliflower",
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   "serving": "1 cup chopped",
   "serving_grams": 107,
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   "slug": "kiwi",
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   "serving": "1 medium",
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   "insoluble_g": 1.4,
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   "slug": "plain-bagel",
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   "category": "Other",
   "serving": "1 bagel",
   "serving_grams": 105,
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   "insoluble_g": 1.4,
   "daily_value_pct": 8,
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  {
   "slug": "sauerkraut",
   "name": "Sauerkraut",
   "category": "Vegetable",
   "serving": "1/2 cup",
   "serving_grams": 75,
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   "insoluble_g": 1.3,
   "daily_value_pct": 8,
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   "slug": "sesame-seeds",
   "name": "Sesame Seeds",
   "category": "Nut & Seed",
   "serving": "2 tbsp",
   "serving_grams": 18,
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   "fiber_per_100g": 11.7,
   "soluble_g": 0.3,
   "insoluble_g": 1.8,
   "daily_value_pct": 8,
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  {
   "slug": "dried-cranberries",
   "name": "Dried Cranberries",
   "category": "Fruit",
   "serving": "1/4 cup",
   "serving_grams": 40,
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   "fiber_per_100g": 5,
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   "insoluble_g": 1.5,
   "daily_value_pct": 7,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/dried-cranberries/"
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  {
   "slug": "dried-mango",
   "name": "Dried Mango",
   "category": "Fruit",
   "serving": "1/4 cup",
   "serving_grams": 40,
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   "insoluble_g": 1.4,
   "daily_value_pct": 7,
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   "url": "https://fiberup.app/fiber-in/dried-mango/"
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  {
   "slug": "grapefruit",
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   "serving": "1/2 medium",
   "serving_grams": 123,
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   "insoluble_g": 1.1,
   "daily_value_pct": 7,
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  {
   "slug": "naan",
   "name": "Naan",
   "category": "Grain",
   "serving": "1 piece",
   "serving_grams": 90,
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   "fiber_per_100g": 2.2,
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   "insoluble_g": 1.3,
   "daily_value_pct": 7,
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  {
   "slug": "romaine-lettuce",
   "name": "Romaine Lettuce",
   "category": "Vegetable",
   "serving": "2 cups",
   "serving_grams": 94,
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   "fiber_per_100g": 2.1,
   "soluble_g": 0.3,
   "insoluble_g": 1.7,
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   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/romaine-lettuce/"
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  {
   "slug": "walnuts",
   "name": "Walnuts",
   "category": "Nut & Seed",
   "serving": "1/4 cup",
   "serving_grams": 30,
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   "fiber_per_100g": 6.7,
   "soluble_g": 0.3,
   "insoluble_g": 1.7,
   "daily_value_pct": 7,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/walnuts/"
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   "slug": "zucchini",
   "name": "Zucchini",
   "category": "Vegetable",
   "serving": "1 medium",
   "serving_grams": 196,
   "fiber_g": 2,
   "fiber_per_100g": 1,
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   "insoluble_g": 1.4,
   "daily_value_pct": 7,
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   "slug": "bean-sprouts",
   "name": "Bean Sprouts",
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   "serving": "1 cup",
   "serving_grams": 104,
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   "fiber_per_100g": 1.8,
   "soluble_g": 0.4,
   "insoluble_g": 1.5,
   "daily_value_pct": 7,
   "low_fodmap_at_serving": true,
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   "slug": "multigrain-bread",
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   "category": "Grain",
   "serving": "1 slice",
   "serving_grams": 26,
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   "fiber_per_100g": 7.3,
   "soluble_g": 0.5,
   "insoluble_g": 1.4,
   "daily_value_pct": 7,
   "low_fodmap_at_serving": false,
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  {
   "slug": "onion",
   "name": "Onion",
   "category": "Vegetable",
   "serving": "1 medium",
   "serving_grams": 110,
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   "fiber_per_100g": 1.7,
   "soluble_g": 0.6,
   "insoluble_g": 1.3,
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   "url": "https://fiberup.app/fiber-in/onion/"
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  {
   "slug": "pumpkin-seeds",
   "name": "Pumpkin Seeds",
   "category": "Nut & Seed",
   "serving": "1/4 cup",
   "serving_grams": 32,
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   "fiber_per_100g": 5.9,
   "soluble_g": 0.3,
   "insoluble_g": 1.6,
   "daily_value_pct": 7,
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  {
   "slug": "rye-bread",
   "name": "Rye Bread",
   "category": "Grain",
   "serving": "1 slice",
   "serving_grams": 32,
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   "fiber_per_100g": 5.9,
   "soluble_g": 0.6,
   "insoluble_g": 1.3,
   "daily_value_pct": 7,
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   "url": "https://fiberup.app/fiber-in/rye-bread/"
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  {
   "slug": "whole-wheat-bread",
   "name": "Whole Wheat Bread",
   "category": "Grain",
   "serving": "1 slice",
   "serving_grams": 28,
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   "fiber_per_100g": 6.8,
   "soluble_g": 0.5,
   "insoluble_g": 1.4,
   "daily_value_pct": 7,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/whole-wheat-bread/"
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  {
   "slug": "cherry-tomatoes",
   "name": "Cherry Tomatoes",
   "category": "Vegetable",
   "serving": "1 cup",
   "serving_grams": 149,
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   "fiber_per_100g": 1.2,
   "soluble_g": 0.5,
   "insoluble_g": 1.3,
   "daily_value_pct": 6,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/cherry-tomatoes/"
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  {
   "slug": "chestnuts",
   "name": "Chestnuts",
   "category": "Nut & Seed",
   "serving": "1/4 cup roasted",
   "serving_grams": 36,
   "fiber_g": 1.8,
   "fiber_per_100g": 5,
   "soluble_g": 0.4,
   "insoluble_g": 1.4,
   "daily_value_pct": 6,
   "low_fodmap_at_serving": true,
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  {
   "slug": "hearts-of-palm",
   "name": "Hearts of Palm",
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   "serving": "1/2 cup",
   "serving_grams": 73,
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   "slug": "peeled-potato",
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   "serving_grams": 138,
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  {
   "slug": "plum",
   "name": "Plum",
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   "serving": "2 small",
   "serving_grams": 132,
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  {
   "slug": "shredded-coconut",
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   "serving_grams": 15,
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  {
   "slug": "water-chestnuts",
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   "serving_grams": 70,
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  {
   "slug": "bok-choy",
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   "serving_grams": 170,
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  {
   "slug": "carrot",
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   "serving": "1 medium",
   "serving_grams": 61,
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  {
   "slug": "pumpernickel-bread",
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   "serving": "1 slice",
   "serving_grams": 26,
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  {
   "slug": "baguette",
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   "serving": "6-in piece",
   "serving_grams": 65,
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  {
   "slug": "brown-rice",
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   "serving": "1/2 cup cooked",
   "serving_grams": 98,
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  {
   "slug": "peanut-butter",
   "name": "Peanut Butter",
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   "serving_grams": 32,
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  {
   "slug": "snap-peas",
   "name": "Snap Peas",
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   "serving_grams": 63,
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   "insoluble_g": 1.2,
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  {
   "slug": "coconut-flakes",
   "name": "Coconut Flakes",
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   "serving_grams": 10,
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   "insoluble_g": 1.3,
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  {
   "slug": "croissant",
   "name": "Croissant",
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   "serving": "1 medium",
   "serving_grams": 57,
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  {
   "slug": "english-muffin",
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   "serving": "1 muffin",
   "serving_grams": 57,
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   "slug": "flour-tortilla",
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   "serving": "1 tortilla",
   "serving_grams": 45,
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  {
   "slug": "mixed-salad-greens",
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   "serving": "2 cups",
   "serving_grams": 85,
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   "daily_value_pct": 5,
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  {
   "slug": "raisins",
   "name": "Raisins",
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   "serving": "1/4 cup",
   "serving_grams": 41,
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  {
   "slug": "tomato",
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   "serving": "1 medium",
   "serving_grams": 123,
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  {
   "slug": "tortilla-chips",
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   "serving": "1 oz",
   "serving_grams": 28,
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   "insoluble_g": 1.2,
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  {
   "slug": "apricots",
   "name": "Apricots",
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   "serving": "2 fresh",
   "serving_grams": 70,
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  {
   "slug": "cantaloupe",
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   "serving": "1 cup cubed",
   "serving_grams": 160,
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  {
   "slug": "grapes",
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   "serving_grams": 151,
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  {
   "slug": "honeydew",
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   "serving": "1 cup diced",
   "serving_grams": 170,
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   "insoluble_g": 1,
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   "slug": "hummus",
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   "serving": "2 tbsp",
   "serving_grams": 30,
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   "insoluble_g": 1,
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   "slug": "tahini",
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   "serving": "2 tbsp",
   "serving_grams": 30,
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   "insoluble_g": 1.1,
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  {
   "slug": "applesauce-unsweetened",
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   "serving": "1/2 cup",
   "serving_grams": 122,
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   "slug": "celery",
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   "serving": "2 stalks",
   "serving_grams": 80,
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  {
   "slug": "iceberg-lettuce",
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   "category": "Vegetable",
   "serving": "2 cups shredded",
   "serving_grams": 110,
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   "insoluble_g": 1,
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   "slug": "kale",
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   "serving": "1 cup chopped",
   "serving_grams": 67,
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   "insoluble_g": 1,
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   "slug": "nori-dried-seaweed",
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   "serving": "5 sheets",
   "serving_grams": 13,
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   "slug": "pita-bread",
   "name": "Pita Bread",
   "category": "Grain",
   "serving": "1 pita",
   "serving_grams": 60,
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   "insoluble_g": 0.9,
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  {
   "slug": "raw-spinach",
   "name": "Raw Spinach",
   "category": "Vegetable",
   "serving": "2 cups",
   "serving_grams": 60,
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   "insoluble_g": 1,
   "daily_value_pct": 5,
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  {
   "slug": "hemp-seeds",
   "name": "Hemp Seeds",
   "category": "Nut & Seed",
   "serving": "3 tbsp",
   "serving_grams": 30,
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   "fiber_per_100g": 4,
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   "insoluble_g": 0.8,
   "daily_value_pct": 4,
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  {
   "slug": "kimchi",
   "name": "Kimchi",
   "category": "Vegetable",
   "serving": "1/2 cup",
   "serving_grams": 75,
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   "fiber_per_100g": 1.6,
   "soluble_g": 0.4,
   "insoluble_g": 0.8,
   "daily_value_pct": 4,
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   "url": "https://fiberup.app/fiber-in/kimchi/"
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  {
   "slug": "cashews",
   "name": "Cashews",
   "category": "Nut & Seed",
   "serving": "1/4 cup",
   "serving_grams": 32,
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   "fiber_per_100g": 3.4,
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   "insoluble_g": 0.9,
   "daily_value_pct": 4,
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  {
   "slug": "millet",
   "name": "Millet",
   "category": "Grain",
   "serving": "1/2 cup cooked",
   "serving_grams": 87,
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   "fiber_per_100g": 1.3,
   "soluble_g": 0.2,
   "insoluble_g": 0.9,
   "daily_value_pct": 4,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/millet/"
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  {
   "slug": "olives",
   "name": "Olives",
   "category": "Vegetable",
   "serving": "10 olives",
   "serving_grams": 33,
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   "soluble_g": 0.2,
   "insoluble_g": 0.9,
   "daily_value_pct": 4,
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   "url": "https://fiberup.app/fiber-in/olives/"
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  {
   "slug": "sourdough-bread",
   "name": "Sourdough Bread",
   "category": "Grain",
   "serving": "1 slice",
   "serving_grams": 47,
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   "fiber_per_100g": 2.3,
   "soluble_g": 0.4,
   "insoluble_g": 0.7,
   "daily_value_pct": 4,
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  {
   "slug": "tofu",
   "name": "Tofu",
   "category": "Legume",
   "serving": "1/2 cup",
   "serving_grams": 126,
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   "fiber_per_100g": 0.9,
   "soluble_g": 0.4,
   "insoluble_g": 0.7,
   "daily_value_pct": 4,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/tofu/"
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  {
   "slug": "cucumber",
   "name": "Cucumber",
   "category": "Vegetable",
   "serving": "1/2 medium",
   "serving_grams": 150,
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   "fiber_per_100g": 0.6,
   "soluble_g": 0.2,
   "insoluble_g": 0.7,
   "daily_value_pct": 3,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/cucumber/"
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  {
   "slug": "pretzels",
   "name": "Pretzels",
   "category": "Grain",
   "serving": "1 oz",
   "serving_grams": 28,
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   "fiber_per_100g": 3.2,
   "soluble_g": 0.3,
   "insoluble_g": 0.6,
   "daily_value_pct": 3,
   "low_fodmap_at_serving": false,
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  {
   "slug": "radishes",
   "name": "Radishes",
   "category": "Vegetable",
   "serving": "1/2 cup sliced",
   "serving_grams": 58,
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   "fiber_per_100g": 1.6,
   "soluble_g": 0.3,
   "insoluble_g": 0.6,
   "daily_value_pct": 3,
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   "url": "https://fiberup.app/fiber-in/radishes/"
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  {
   "slug": "dinner-roll",
   "name": "Dinner Roll",
   "category": "Other",
   "serving": "1 roll",
   "serving_grams": 28,
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   "fiber_per_100g": 2.9,
   "soluble_g": 0.3,
   "insoluble_g": 0.5,
   "daily_value_pct": 3,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/dinner-roll/"
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  {
   "slug": "rice-cakes",
   "name": "Rice Cakes",
   "category": "Grain",
   "serving": "2 cakes",
   "serving_grams": 18,
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   "fiber_per_100g": 4.4,
   "soluble_g": 0.2,
   "insoluble_g": 0.6,
   "daily_value_pct": 3,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/rice-cakes/"
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  {
   "slug": "mushrooms",
   "name": "Mushrooms",
   "category": "Vegetable",
   "serving": "1 cup sliced",
   "serving_grams": 70,
   "fiber_g": 0.7,
   "fiber_per_100g": 1,
   "soluble_g": 0.2,
   "insoluble_g": 0.5,
   "daily_value_pct": 3,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/mushrooms/"
  },
  {
   "slug": "white-bread",
   "name": "White Bread",
   "category": "Grain",
   "serving": "1 slice",
   "serving_grams": 26,
   "fiber_g": 0.7,
   "fiber_per_100g": 2.7,
   "soluble_g": 0.3,
   "insoluble_g": 0.4,
   "daily_value_pct": 3,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/white-bread/"
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  {
   "slug": "arugula",
   "name": "Arugula",
   "category": "Vegetable",
   "serving": "2 cups",
   "serving_grams": 40,
   "fiber_g": 0.6,
   "fiber_per_100g": 1.5,
   "soluble_g": 0.2,
   "insoluble_g": 0.4,
   "daily_value_pct": 2,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/arugula/"
  },
  {
   "slug": "green-onions-scallions",
   "name": "Green Onions (Scallions)",
   "category": "Vegetable",
   "serving": "1/4 cup chopped",
   "serving_grams": 25,
   "fiber_g": 0.6,
   "fiber_per_100g": 2.4,
   "soluble_g": 0.2,
   "insoluble_g": 0.4,
   "daily_value_pct": 2,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/green-onions-scallions/"
  },
  {
   "slug": "pine-nuts",
   "name": "Pine Nuts",
   "category": "Nut & Seed",
   "serving": "2 tbsp",
   "serving_grams": 17,
   "fiber_g": 0.6,
   "fiber_per_100g": 3.5,
   "soluble_g": 0.1,
   "insoluble_g": 0.5,
   "daily_value_pct": 2,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/pine-nuts/"
  },
  {
   "slug": "watermelon",
   "name": "Watermelon",
   "category": "Fruit",
   "serving": "1 cup diced",
   "serving_grams": 152,
   "fiber_g": 0.6,
   "fiber_per_100g": 0.4,
   "soluble_g": 0.1,
   "insoluble_g": 0.5,
   "daily_value_pct": 2,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/watermelon/"
  },
  {
   "slug": "leek",
   "name": "Leek",
   "category": "Vegetable",
   "serving": "1/2 cup cooked",
   "serving_grams": 52,
   "fiber_g": 0.5,
   "fiber_per_100g": 1,
   "soluble_g": 0.2,
   "insoluble_g": 0.3,
   "daily_value_pct": 2,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/leek/"
  },
  {
   "slug": "wakame-seaweed",
   "name": "Wakame Seaweed",
   "category": "Vegetable",
   "serving": "2 tbsp dried",
   "serving_grams": 10,
   "fiber_g": 0.5,
   "fiber_per_100g": 5,
   "soluble_g": 0.3,
   "insoluble_g": 0.2,
   "daily_value_pct": 2,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/wakame-seaweed/"
  },
  {
   "slug": "dill-pickles",
   "name": "Dill Pickles",
   "category": "Vegetable",
   "serving": "1 spear",
   "serving_grams": 35,
   "fiber_g": 0.4,
   "fiber_per_100g": 1.1,
   "soluble_g": 0.1,
   "insoluble_g": 0.3,
   "daily_value_pct": 1,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/dill-pickles/"
  },
  {
   "slug": "white-rice",
   "name": "White Rice",
   "category": "Grain",
   "serving": "1/2 cup cooked",
   "serving_grams": 79,
   "fiber_g": 0.3,
   "fiber_per_100g": 0.4,
   "soluble_g": 0.1,
   "insoluble_g": 0.2,
   "daily_value_pct": 1,
   "low_fodmap_at_serving": true,
   "url": "https://fiberup.app/fiber-in/white-rice/"
  },
  {
   "slug": "garlic",
   "name": "Garlic",
   "category": "Vegetable",
   "serving": "3 cloves",
   "serving_grams": 9,
   "fiber_g": 0.2,
   "fiber_per_100g": 2.2,
   "soluble_g": 0.1,
   "insoluble_g": 0.1,
   "daily_value_pct": 1,
   "low_fodmap_at_serving": false,
   "url": "https://fiberup.app/fiber-in/garlic/"
  }
 ]
}