One simple approach to getting 25 grams of fiber a day is to eat the following: 100 grams uncooked whole grains. 1 cup of cooked beans. 2-3 servings of fruits.
Great sources are whole grains, whole fruits and vegetables, legumes, and nuts.
Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.
Traditional plain yogurt does not contain fiber, which suggests that the fiber was added by yogurt companies. The higher fiber content of new yogurt products can be partially attributed to fiber added to promote the growth of probiotics—bacteria that promote healthy digestion.
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
Avocados are a good source of fiber, and contain more fat (the good kind) than carbohydrate, so are popular on lower-carbohydrate diets such as with diabetes.
Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
Because blueberries are high in fiber and lower in sugar when compared to other fruits, they don't cause your blood sugar to spike.
Which nuts are highest in fibre? While there's no such thing as an unhealthy nut, they do vary in their nutritional make-up – including their fibre content. Chestnuts (14.9g/100g), almonds (10.9g/100g) and hazelnuts (10.5g/100g) contain the most fibre.
Greek Yogurt
Simply top 6 ounces of low-fat or fat-free yogurt such as Fage with 1/2 cup Fiber One Original Cereal and you'll get 14 g fiber, says Keri M. Gans, R.D., spokeswoman for the American Dietetic Association.
2% milk fat low-fat Greek yogurt. Advanced nutrition yogurt. 17 g complete protein; 3 g soluble fiber (per serving. Not a low calorie food); 0 g added sugar (per serving.
Peanut butter is a source of fiber, with a 32-gram (g) serving providing around 10% of the daily recommended amount of fiber for someone eating 2,000 calories a day.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass.
An average-size ripe banana gives you 3 grams of it. That's about 10% of what you need each day. Most of the fiber in bananas is what's called soluble fiber. It can help keep your cholesterol and blood pressure in check, and help ease inflammation.
Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation. Good sources of insoluble fiber include whole grains, most vegetables, wheat bran, and legumes.
There is no dietary fiber in meat, fish, poultry, eggs, or milk. Many grain foods, including many breakfast cereals, are good sources of fiber. A one-ounce serving of Kellog's All-Bran or Kellog's All-Bran with Extra Fiber has 10 to 14 grams of fiber.