The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.
How do I increase my fiber intake?
Grains and Cereals
Legumes and Beans
Fruits and Vegetables
https://www.ucsfhealth.org/education/increasing-fiber-intake
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