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When it comes to getting enough fiber in our diets, most of us fall short. But it's easier than you think to eat the recommended daily intake. For adults 50 and younger you need 25 grams for women and 38 grams for men. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

  • Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk
  • Morning snack: 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (1.5 grams of fiber)
  • Lunch: Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, and tomato (5 grams of fiber total), and an orange (3.1 grams of fiber)
  • Afternoon snack: Yogurt topped with half a cup of blueberries (2 grams of fiber)
  • Dinner: Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
  • After-dinner treat: 3 cups popped popcorn (3.5 grams of fiber)

High Fiber Food Chart

Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose "high fiber" foods -- which contain more than 5 grams of fiber per serving -- whenever possible. 

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes. Use this chart to help you put more fiber on your plate.

High fiber food chart

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