Most of us don’t have enough fiber in our diet even though there are plenty of sources of this nutrient out there. It is recommended that an average adult woman of up to 50 years should eat 25 grams, while an average male adult should consume 38 grams of fiber daily.

It is important to have enough fiber in the body to help us digest the food we eat and make sure our digestive tract functions properly. Fiber deficiency can cause a variety of problems, including hemorrhoids, constipation, and increased cholesterol and blood sugar. Here is a list of the best food sources for fiber:

1. Corn and Other Types of Bran

A cup or 76 grams of corn can give 240% of the recommended daily intake for fiber. Other types of bran include wheat bran and rice bran, both of which are only short 1% to meet our daily intake of the nutrient. Another is oat bran, which has 58% fiber RDA.

2. Cauliflower

A cup of raw cauliflower can give two grams of fiber, while cooked cauliflower can have three grams. Its cousin, broccoli is also rich in fiber. A cup of raw broccoli has 2.4 grams of fiber, while cooked broccoli has five grams.

Foods Rich in Fiber3. Pears

A medium sized pear can give as much as 5.5 grams of fiber.

4. Strawberries

A cup of delicious red strawberries offers three grams of fiber. The fruit is also low in calories – good for weight loss.

5. Cabbage

The savoy variety (cooked) has four grams of fiber per cup, just like red cabbage. Meanwhile, common cabbage meets 12% fiber RDA and Chinese cabbage provides 8% fiber RDA.

6. Avocados

A cup of this fruit has 10 grams fiber. Even though this has high amounts of carbs, it is loaded with health benefits.

7. Apples

This fruit contains 4.4 grams for every medium size apple or equal to 2.4% RDA.

8. Bananas

Known to have high amounts of potassium, bananas are also high in fiber with 2.6% RDA.

9. Carrots

Known to be a cancer-fighting food, carrots contain 3.4 grams per cup and even have low calorie content.

10. Beets

This root veggie contains 2.8% fiber RDA, along with iron, copper, folate, potassium, and manganese.

If you still find it hard to incorporate fiber-rich foods in your diet, try substituting your favorite unhealthy foods with these options. For instance, choose a cup of black beans over a cup of mashed potatoes, which has 15 grams of fiber compared to 3.1 grams of fiber on the latter.