Meet Your Fiber Needs

Easily get the daily 25 to 35 grams of fiber you need with these meals.
Alisa Blackwood

Eating 25 to 35 grams of fiber daily is easy, if you start with breakfast. "Studies show that individuals who eat fiber-rich cereal and fresh fruit will more likely meet their daily fiber needs," says Eileen Vincent, MS, RD, a dietitian in the department of preventative medicine at Northwestern University's Feinberg School of Medicine. Besides the fiber, you'll net a host of vitamins, minerals, and antioxidants to boost your health.

Breakfast
5 grams: 11⁄4 cups bite-sized whole wheat cereal biscuits (such as bite-sized Shredded Wheat)
1 gram: 2 tablespoons raisins
4 grams: 1 medium banana

Lunch
2 grams: 2 cups mixed greens salad
2 grams: 1⁄4 cup cooked artichoke hearts
2 grams: 3 tablespoons chickpeas (garbanzo beans)
1 gram: 1 tablespoon slivered almonds

Snack
4 grams: 1 medium pear

Dinner sides
5 grams: 1 cup steamed broccoli
5 grams: 1 (4-ounce) baked sweet potato (with skin)

TOTAL: 31 grams fiber