© 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Source: USDA National Nutrient Database for Standard Reference, Legacy Release Walnuts are an easy-to-eat snack that’s high in anti-inflammatory ingredients like alpha-linolenic and linoleic acids. When buying packaged foods, check the Nutrition Facts label for fiber content. Here's a look at how much dietary fiber is found in some common foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes. Looking to add more fiber to your diet? Fiber - along with adequate fluid intake - moves quickly and relatively easily through your digestive tract and helps it function properly. Lettuce, Swiss chard, raw carrots, and spinach Tender cooked vegetables, such as asparagus, beets, mushrooms, turnips, and pumpkin Baked potatoes and sweet.
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