How to Eat 37 Grams of Fiber in a Day

 From WebMD.com

Why Fiber? Americans don't get enough fiber which is part of our overweight problem. And why aren't we getting enough fiber? Because Americans overdose on meat and don't eat enough veggies and fruit.

When it comes to getting enough fiber in our diets, most of us need to catch up.  It's easier than you think to eat the recommended daily intake. For adults 50 and younger you need 25 grams for women and 38 grams for men. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

• Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk
• Morning snack: 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (1.5 grams of fiber)
• Lunch: Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, tomato (5 grams of fiber total), and an orange (3.1 grams of fiber)
• Afternoon snack: Yogurt topped with half a cup of blueberries (2 grams of fiber)
• Dinner: Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber) and don't forget cabbage.
• After-dinner treat: 3 cups popped popcorn (3.5 grams of fiber)

High Fiber Food 

Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose "high fiber" foods -- which contain more than 5 grams of fiber per serving -- whenever possible. Consider fiber supplements if you continually need more than what you need through what you eat. Examples include psyllium and methylcellulose.

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes. Use this chart to help you put more fiber on your plate.

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