20 Best Foods for Fiber ............

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it.

But few people are getting enough.

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods—not foods that tout "added fiber"—is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.

Here is a list of high-fiber foods—

1.  Corn
 

2. White Beans

 

3. Black Beans
 

4.  Kidney Beans

 

5. Garbanzo Beans (kacang kuda)
 

6.  Avocado

 

7. Whole - wheat pasta
 

8. Brown rice



9.  Edamane

 

10.  Whole - wheat bread

 

11. Lentils  (kacang dals)



12.  Pear

 

13.  Artichoke

 

14.  Oatmeal

 

15.  Raspberries

 

16.  Peas

 

17.  Broconli

 

18.  Apples

 

19.  Almonds

 

20.  Barley