Harvard Health Letter

Easy ways to fit more fiber into meals and snacks

Fiber helps fight constipation, obesity, and disease, and it curbs hunger. The Institute of Medicine recommends that women ages 50 and older get 21 grams a day; men ages 50 and older should get 30 grams per day. An easy way to keep fiber content high is to eat whole, natural foods. Less processed foods have more fiber. Suggestions include beans, vegetables (especially spinach and Brussels sprouts), nuts, seeds, and whole fruits (especially pears and apples with the skin on them). 
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