Recommended Daily:
6 - 8 glasses of water or caffeine-free liquids daily   
25 – 35 gm of fiber per day 

Vegetables:                 
Artichoke - 1 clove = 6.5 gm
Asparagus - 1/2 cup = 1.8 gm
Green beans - 1/2 cup = 1.3 gm
Kidney beans - 1/2 cup = 5.7 gm
Lima beans - 1/2 cup = 6.1 gm
Pinto beans - 1/2 cup = 7.4 gm
White beans - 1/2 cup = 5.5 gm
Beets - 1/2 cup = 1.6 gm
Broccoli - 1/2 cup = 2.8 gm
Cabbage (cooked) - 1/2 cup = 2.0 gm
Cabbage (raw) - 1/2 cup = 0.8 gm
Carrots - 1/2 cup = 2.6 gm
Cauliflower (cooked) - 1/2 cup = 2.0 gm
Cauliflower (raw) - 1/2 cup = 1.3 gm
Celery - 1/2 cup = 1.0 gm
Corn - 1/2 cup = 2.0 gm
Cucumber - 1/2 cup = .04 gm
Eggplant - 1/2 cup = 1.2 gm
Green Peas - 1/2 cup = 4.4 gm
Lettuce - 1/2 cup = 0.4 gm
Onions - 1/2 cup = 1.4 gm
Potato (baked) = 1.5 gm
Spinach - 1/2 cup = 2.7 gm
Tomato (raw) = 1.0 gm
Zucchini - 1/2 cup = 1.3 gm 

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Fruits:
Apple (with peel) = 3.7 gm
Apricots - 1 cup = 3.7 gm
Banana = 2.7 gm
Blackberries - 1 cup = 7.2 gm
Blueberries - 1 cup = 3.9 gm
Cantaloupe - 1 cup = 1.3 gm
Grapefruit = 2.8 gm
Grapes - 1 cup = 1.6 gm
Orange = 3.1 gm
Pear (with peel) = 4.0 gm
Pineapple - 1 cup = 1.9 gm
Plum = 1.0 gm
Prunes - 1 cup = 11.4 gm
Raspberries - 1 cup = 8.4 gm
Strawberries - 1 cup = 3.4 gm
Watermelon - 1 slice = 0.8 gm

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Grains:
French Bread - 1 slice = 0.8 gm
Rye Bread - 1 slice = 1.6 gm
White Bread - 1 slice = 0.6 gm
Whole Wheat Bread - 1 slice = 1.2 gm
Bran Cereal - 1 oz = 9.7 gm
Corn Flakes Cereal - 1 oz = 1.0 gm
Oat Bran Cereal - 1 oz = 4.3 gm
Oatmeal - 1 oz = 3.0 gm
Shredded Wheat - 1 oz = 2.8 gm
Nuts - 1 cup = 6.2 gm
Pasta (dry) - 2 oz = 2.1 gm
Brown Rice - 1/2 cup = 1.8 gm
White Rice - 1/2 cup = 2.1 gm

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Supplements:
Citrucel - 1 tbsp = 2.0 gm
Fibercon - 2 tabs = 1.0 gm