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Fruits: Berries, apples, oranges, and pears (with skins on).
Vegetables: Broccoli, carrots, spinach, and sweet potatoes.
Legumes: Lentils, chickpeas, black beans, and peas.
Whole Grains: Brown rice, quinoa, oats, and barley.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds.
Daily Fiber Recommendations
The recommended daily intake of fiber varies by age and gender but generally falls between 25-38 grams per day. However, most people consume far less than this amount. To meet your fiber needs:
Start your day with a high-fiber breakfast like oatmeal with berries.
Add a handful of nuts or seeds to snacks or salads.
Choose whole grains over refined grains.
Incorporate more legumes and vegetables into meals.
Barbara O’Neill’s Perspective on Fiber and Blood Sugar
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