Video credit Aim for 25–35 g total fiber daily, with at least 5–10 g coming from soluble fiber. Fruits: apples, pears, citrus fruits (oranges, tangerines, grapefruit), berries, bananas (slightly green), avocados, mango, papaya, peaches, nectarines, plums, prunes, figs, dates, kiwi, guava, persimmons, plantains, apricots, cranberries, pomegranate arils, raisins. Vegetables: carrots, sweet potatoes, Brussels sprouts, artichokes, asparagus, onions, garlic, leeks, beets, turnips, parsnips, okra, eggplant, zucchini, pumpkin, winter squash, green peas, broccoli, cauliflower, cabbage, green beans. Legumes & beans: lentils, chickpeas, split peas, black beans, kidney beans, navy beans, lima beans, fava beans, mung beans, adzuki beans, soybeans, edamame, pinto beans, white beans, green peas, baked beans. Grains & starches: oats and oat bran, barley, rye, teff, sorghum, whole‑wheat pasta, cooked-and-cooled potatoes, cooked-and-cooled rice (white or brown), cooked-and-cooled pasta, cooked-and-cooled barley or oats. Seeds & nuts: chia seeds, flaxseed, psyllium husk, fenugreek seeds, seaweed, sunflower seeds, pumpkin seeds, sesame seeds, almonds, pistachios, pecans #constipation #poop #fiber #digestivehealth #nutrition