How to Get 35 Grams of Fiber in Your Diet

A diet high in fiber will help prevent constipation, lower bad cholesterol and decrease the risk of common diseases such as diabetes. Additionally, fiber itself has no calories and takes longer for your body to digest, making you feel full for longer and aiding in weight loss. The American Dietetic Association recommends consuming at least 25 grams of fiber each day. You can obtain up to 35 grams of fiber daily by making small additions to your diet.

Things You'll Need

• Oatmeal
• Oat bran muffins
• Bran flakes
• Raspberries
• Split peas
• Lentils
• Black beans
• Almonds
• Pistachios
• Broccoli
• Turnip greens

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Instructions

• 1

  Begin your day with a bowl of oatmeal, an oat bran muffin or a bowl of bran flake cereal. Starting your day off with fiber will give you a head start on achieving your 35-g goal. According to the Mayo Clinic, 1 cup of cooked oatmeal contains 4 g of fiber, and an oat bran muffin or 3/4 of a cup of bran flakes contains 5 g.

• 2

  Eat 1 cup of raspberries as a mid-morning snack. According to the Mayo clinic, 1 cup of raspberries contains 8 g of fiber.

• 3

  Eat at a serving of split peas, lentils or black beans during lunch. According to the Mayo Clinic, just 1 cup of split peas, lentils or black beans contains 15 to 16 grams of fiber.

• 4

  Snack on 1 oz of almonds or pistachios between lunch and dinner. Just 1 oz of either of these nuts contains 3 g of fiber, says the Mayo Clinic.

• 5

  Eat 1 cup of broccoli or turnip greens with dinner. This will complete your fiber consumption as either one contains 5 g of fiber.