Any fresh fruit is a healthy breakfast. But when it comes to fiber, some fruits are more expensive than others. A large Asian pear weighs a full 9.9 grams. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (3.1 for a medium), and blueberries (2 grams per 1/2 cup). Are Pears and apples – with skin – are also good choices. Which is the best food that contains fiber? You can get it from our website. And many Americans don’t eat enough of it. On average, we get less than half the amount we need. Most whole grains are an excellent source of fiber. Start with breakfast: Look for whole grain lentils or oatmeal with 3 or more grams of fiber per serving. Add fruit, and you have 38 grams daily for men under 50
Dip whole grain crackers into your favorite healthy spread. “Whole grain” means that it contains all the parts of the grain, and it gives you all the nutrients. Studies show that adding whole grains and other high-fiber foods to your diet can also reduce your risk of heart disease and type 2 diabetes.