- Increase whole grains, vegetables, fruit, and legumes in diet! Not only do they give you lots of fiber, but they're loaded with vitamins, minerals and antioxidants.
- Make sure to increase your intake of fluids to at least 2 qts every day
1/2 cup kidney beans 9g (1 cup is about the size of your fist, in cooked beans)
1/2 cup garbanzo beans 6g
1 medium sweet potato 5 g
1/2 cup of raspberries or blackberries 4g
1/4 cup of dates or prunes 4g
1 apple, banana or orange 4 g
1/2 cup cooked broccoli or parsnips 3g
8 brussel sprouts 4g
1 cup spinach 3.5g
Nutritiondata.com or check out this stellar list!
Source: Mahan, L.K, and S Escott-Stump. Krause's Food and Nutrition Therapy. 12th edition