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20-35 grams of fiber daily

What is fiber?

Dietary fiber is plant material that is normally left undigested after passing through the body's digestive system. Plant foods usually contain a combination of both types of fiber in varying degrees, according to the plant's characteristics. At least 20-35 gm of fiber is suggested each day by the ADA (American Dietetic Association). Start with mostly soluble fiber if insoluble fiber is too challenging.

Top 10 Sources of Fiber:

  1. Beans. Think three-bean salad, bean burritos, chili, soup.
  2. Whole grains. That means whole-wheat bread, pasta, etc.
  3. Brown rice. White rice doesn't offer much fiber.
  4. Popcorn. It's a great source of fiber.
  5. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.
  6. Baked potato with skin. It's the skin that's important here.
  7. Berries. All those seeds, plus the skin, give great fiber to any berry.
  8. Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.
  9. Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.
  10. Vegetables. The crunchier, the better. Enjoy raw vegetables, be sure to eat a variety of colors and types.