Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.
One ounce (2 tablespoons) of almonds contains 3 grams of fiber. You can sprinkle some chopped almonds on cooked vegetables or your meals to add fiber to your food in addition to being crunchy and tasty. About 1 cup of almonds are needed to meet your recommended daily fiber intake. Almond butter also contains fiber, but almond milk does not.
American walnuts (pecan)
About 1 cup of American walnuts (tropical, small, olive-shaped walnuts) can provide you with the recommended daily amount of fiber. American walnuts also contain zinc, beta-carotene and other essential nutrients. You can sprinkle some toasted pecans on a salad or add some to your favorite homemade cakes and cookies.
A peanut butter and jam sandwich is not only a comfort food favorite, but it’s also packed with fiber, especially when eaten with whole-wheat bread. You need about 1 cup of roasted, unsalted peanuts to get 28 grams of fiber per day.
Walnuts are widely used because of their healthy omega-3 fats. If you eat about 2 cups of walnuts a day, you can get the amount of fiber you need. You can sprinkle walnuts on breakfast cereals and salads, or mix some into a smoothie.
Chia seeds are a super food worth adding to your diet. These seeds are rich in soluble fiber and are a good thickener for smoothies or you can pour it on yogurt and use it. Each tablespoon of chia seeds contains 4 grams of fiber.