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It's easier than you may think to get 30 grams of fiber in a day. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

  • Breakfast: whole-grain bran flake cereal (5 grams of fiber), half a banana (1.5 grams of fiber), and skim milk.
  • Snack: 24 almonds (3.3 grams of fiber) and a quarter cup of raisins (1.5 grams of fiber)
  • Lunch: Turkey sandwich made with 2 slices of whole wheat bread, lettuce, and tomato (5 grams of fiber), and an orange (3.1 grams of fiber)
  • Snack: Yogurt with half a cup of blueberries (2 grams of fiber)
  • Dinner: Grilled fish with a salad of romaine lettuce and shredded carrots (2.6 grams of fiber), half a cup of spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
  • Snack: 3 cups popped popcorn (3.5 grams of fiber)

High Fiber Food Chart:

Dietary fiber has many health benefits, including weightweight management, lower cholesterol, and lowering the odds of getting constipation, diabetes, and heart disease. So check food labels and choose "high fiber" foods when possible. High fiber foods contain more than 5 grams of fiber per serving.

Also, make simple substitutions to replace low-fiber foods with higher-fiber dishes. Use this chart to help you put more fiber on your plate.

High fiber food chart

WebMD Medical Reference

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