• 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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