Meet Your Fiber Needs

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

Four plates of high-fiber foods

Clockwise from top left: breakfast, snack, dinner sides, and lunch

Randy Mayor

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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

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