Here are the 22 best sources of fiber

Eating fibre helps lower cholesterol, control blood sugar, and prevent diseases. The Mayo Clinic recommends 21-25 grammes for women and 30-38 for men.

Almonds have more fibre than other nuts. Almonds contain iron, calcium, and potassium in a one-ounce serving.


We love apples in pies, crisps, fruit salad, oatmeal, and whole. A single medium apple contains 4.5 grammes of fibre.


Artichokes! One medium artichoke contains 7 grammes of fibre. Artichokes contain 4 grammes of protein, 25% of daily vitamin C, and 19% of daily magnesium.


If you like fibre, guacamole is a great source. You probably are, since you're reading this. One cup of avocado provides 10 grammes of fibre, 3 grammes of protein, and 24% of your daily vitamin C.


A cup of cooked barley has 6 grammes of fibre and 200 calories. Magnesium, iron, and vitamin B6 are in barley.


"Nature's candy" is healthier than its name implies. Beets contain potassium, vitamin C, magnesium, iron, and vitamin B6. One cup provides nearly 4 grammes of fibre.


Bran is the cereal grain's hard outer layer, so bran flakes are a good way to eat it. A cup of bran cereal has 5.5 grammes of fibre, and almond or soy milk adds another gramme.

Bran flakes

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