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What Are the Best Sources of Fiber?

Fiber is an important part of any balanced diet. Getting enough fiber in your diet can help regulate your digestive system, prevent certain diseases, and even help you lose weight. Most experts recommend getting 20 to 35 grams of fiber in your diet each day. How can you get more fiber in your diet?


The best sources of fiber include:

  • Whole grains, including breads, cereals, whole-grain pastas, brown rice, and bran, which has the highest fiber content.
  • Nuts and seeds
  • Legumes, including dried peas, beans, and lentils
  • Fruits
  • Vegetables


To get the most benefit from these foods, focus on eating unprocessed, whole foods. As foods are processed, some of their fiber content is often removed. For example, white flour contains much less fiber than whole-wheat flour. Choosing breads, pasta, and other products made from whole wheat flour instead of white flour will help you increase your daily fiber intake.


In addition to eating foods that are naturally high in fiber, you can also take fiber supplements. Dietary supplements like Citrucel or Metamucil contain about 4 to 6 grams of fiber per serving.


When you’re adding fiber to your diet, it’s important to make sure you’re also drinking plenty of water so that you get the most health benefits from your fiber intake.