Dietary fiber can help manage weight, promote heart health, and manage blood glucose. Most Americans are not eating enough of it! Total dietary fiber intake should be 25-30 grams a day from food.

Here are some fiber rich options to incorporate into your day:

• 1 ounce (23 nuts), Almonds- 3.5 grams
• 1 medium, Apple (with skin)- 4 grams
• 1 medium, Artichoke – 10 grams
• ½ cup Black Beans- 7.5 grams
• ½ cup Navy Beans- 9.5 grams
• 1 cup Blackberries- 8 grams
• ½ cup,  Bran cereal – 4-9 grams
• 1 cup, Green peas- 8 grams
• ½ cup Lentils – 8 grams
• 1 medium, Pear (with skin)- 5.1 grams
• 1 medium, Sweet potato- 5 grams
• 1 cup Raspberries -5.1 grams