Answer: A cup of kidney beans can provide around one-third, if not more, of the fiber you need each day. Other high fiber foods to try include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate.
Explanation: t leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits (1).
Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation (2).
The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men (3).
Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams (4Trusted Source).
Fortunately, increasing your fiber intake is relatively easy — simply integrate high fiber foods into your diet.
I HOPE THIS helps :)