Fiber is good for us, it lowers cholesterol, and it keeps us trim and feeling full. Here are a few ways to work in 25 grams of fiber a day for someone eating 2,000 calories a day. Remember when you increase fiber, you should increase your water intake along with it. And gradually add fiber, so your body can adapt to the change.

1. Eat whole grains whenever possible. Whole Grain should be the first of second ingredient on the list. Products that say “100% wheat” or “multigrain” are usually not whole grain.
• 2 slices of whole-wheat bread = 4 grams of fiber
• 1 cup of cooked brown rice = 4 grams
• Reduced-Fat Triscuits = 3 grams

2. Choose the right breakfast cereals.
• 1 cup Fiber One = 14 grams of fiber
• 1 cup Raisin Bran = 7.5 grams
• 1 cup Frosted Shredded Wheat Spoon Size = 5 grams
• 1 cup Quaker Squares Baked in Cinnamon = 5 grams
• 1 cup cooked oatmeal = 3 grams

3. Eat beans a few times per week. Beans offer more fiber than most plant foods
• 1 cup of canned minestrone = about 5 grams of fiber
• ½ cup vegetarian or fat-free refried beans, used to make microwave nachos = about 6 grams
• ¼ cup kidney beans, added to a green salad = 3 grams
• Bean burrito at Taco Bell (or at home) = 8 grams

4. Add more fruit to your daily diet.
   • 1 large apple = 4 grams of fiber
   • 1 banana = 3 grams
   • 1 pear = 4 grams
   • 1 cup of strawberries = 4 grams

5. Stir in a tablespoon of ground flaxseed into your smoothie, soup, or casserole. This will boost your fiber by 3 grams.

6. Add more veggies to your daily diet.
   • 1 cup carrot slices, cooked = 5 grams of fiber
   • 1 cup cooked broccoli = 4.5 grams
   • 1 cup raw carrots = 4 grams
   • 1 sweet potato = 4 grams
   • 1 cup cauliflower, cooked = 3 grams
   • 2 cups raw spinach leaves = 3 grams

Source: “Digestive Relief! Your First Line of Defense.” www.webmd.com/solutions/sc/digestive-relief/six-fiber-foods