7 Good Things That Will Happen To Your Body When You Eat More Fiber Daily

Fruits

Raspberries, 1 cup, 8g

Pear with skin, 5 1/2g

Apple with skin, 4g

1 banana, 3g

Strawberry halves, 1 cup, 3g

Veggies

Artichoke, boiled, 10g

Green peas, boiled, 8.8g

Broccoli, 1 cup boiled, 5g

Turnip greens, 1 cup boiled, 5g

Brussels sprouts, 1 cup boiled, 4g

Legumes

Split peas, 1 cup boiled, 16g

Lentils, 1 cup boiled, 15 1/2g

Black beans, 1 cup boiled, 15g

Lima beans, 1 cup boiled, 13g

Vegetarian Baked beans (canned), 1 cup, 10g

However, keep in mind that just because a food is made with whole grains doesn’t guarantee it’s a good source of fiber. Look for grain products that are whole or fiber-fortified and contain at least 3g of fiber per serving. For instance, many foods that are “all bran” or bran-rich are also rich in fiber, as bran is where the goodness lies.

As a guide, the U.S. Department of Agriculture recommends women get 25g of fiber a day, while men should aim for 38 grams of fiber daily.