For a healthy diet, the recommended daily fiber intake is:

  • Men: About 38 grams per day
  • Women: About 25 grams per day

Foods that are high in fiber include:

  1. Legumes: Beans, lentils, and chickpeas are excellent sources. For example, 1 cup of cooked black beans has around 15 grams of fiber.
  2. Whole Grains: Foods like oatmeal, whole wheat bread, brown rice, and quinoa are high in fiber. One cup of cooked quinoa provides about 5 grams of fiber.
  3. Fruits: Apples, pears, berries, and bananas are high in fiber. For instance, a medium apple with skin contains about 4 grams of fiber.
  4. Vegetables: Broccoli, carrots, and sweet potatoes are great options. One cup of cooked broccoli has around 5 grams of fiber.
  5. Nuts and Seeds: Chia seeds, flaxseeds, and almonds are fiber-rich. Two tablespoons of chia seeds offer about 10 grams of fiber.

Including a variety of these fiber-rich foods in your diet can help you meet your daily fiber needs and support overall health.