20 High-Fiber Foods

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By Anne Harding

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it. But few people are getting enough.

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods -- not foods that tout "added fiber" -- is the best way to increase your fiber intake, says Carolyn Brown, R.D., a nutritionist at Foodtrainers, in New York City.

Here are 20 fiber-rich foods to consider.

High-Fiber Foods
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