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Don't Forget Beans and Nuts

Beans and nuts are some of the most fiber-rich foods. Try having a few servings each week.

  • Add kidney beans, pintos, black beans, or navy beans to soups, casseroles, or stews. (7 to 9.5 grams)
  • Dress up salads with chickpeas, lentils, or soybeans. (5 to 8 grams)
  • Have about 2 tablespoons of nuts as a snack. Try almonds, walnuts, or peanuts. Or use them to top salads or rice dishes. (2 to 3 grams)

Enjoy Fiber-Filled Fruits

You can also get fiber from fruits that are packed with fiber and other nutrients. Choose fresh, frozen, or canned fruits that don't have added sugars and are not packed in syrup. Aim for two to three servings of fiber-filled fruits each day. Here's how:

  • Add a handful of blueberries, strawberries, or blackberries to oatmeal or cereal. (6 grams)
  • Enjoy thin slices of pear or apple inside sandwiches. (3 to 5 grams)
  • Top a green salad with slices of oranges, grapefruit, or other fruit. (2 to 3 grams)
  • Blend a cup of plain yogurt with a half-cup of frozen strawberries, raspberries, or blackberries. (4 grams)
  • Have fruit salad for dessert. Add a new fruit or two to the mix, such as mango, papaya, or star fruit. (3 to 5 grams)