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healthy sources of fiber
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Fiber is crucial for digestive health and can aid in weight management. Sources include fruits like raspberries, which provide 8 grams of fiber per cup, and pears, offering about 6 grams. Vegetables are also rich in fiber; for example, artichokes boast 10 grams per medium size, while green peas have about 9 grams per cup. Whole grains are another excellent source; a cup of cooked quinoa provides 5 grams of fiber, and oatmeal offers about 4 grams per cup. Additionally, legumes like lentils and black beans are not only high in protein but also in fiber, with about 15-19 grams per cooked cup. Integrating a variety of these foods into your daily diet can help meet the recommended fiber intake of 25 grams for women and 38 grams for men per day, supporting overall health and well-being.
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