How Much Fiber Should We Eat?

• Fiber should be included in our diet every day. Women should consume 21 to 25 grams of fiber a day, while men need more at a recommended 30 to 38 grams per day.
  
  

Fruits High in Fiber

• Fiber is found in many fruits including raspberries, pears and apples all having more than four grams per serving.
  
  

Vegetables High in Fiber

• Many vegetables are also high in fiber. Consider adding cooked artichoke to your diet. One medium-sized artichoke has 10 grams of fiber. Other high fiber vegetables include peas, corn, broccoli, Brussels sprouts and turnip greens.
  
  

Other Foods High in Fiber

• If you are looking to increase your fiber intake, try switching to whole wheat spaghetti--one cup contains six grams of fiber. Other good high-fiber choices are oat bran muffins, oatmeal, air-popped popcorn and raisins.
  
  

Sneak High Fiber Foods in Your Diet

• Some ways to sneak fiber into your diet is to be creative. Add a fiber supplement powder to your morning coffee. Add fruits high in fiber to your cereal. Add beans to salads. Substitute oat bran for all purpose flour when baking.