Walk past the chips. Instead, head for the produce aisle. Fruits and vegetables can give you around two to four grams of fiber per serving. Potatoes can have up to 5 grams, if you eat the skins. You can see these have four grams of fiber per serving.
Beans are an excellent source of fiber with up to seven grams of fiber per serving.
But beware of processed foods. A bran muffin may seem like a good source of fiber but it can be loaded with fat and sugar. For the best weight control, researchers say stick with low fat, high fiber foods. It's this type of diet, along with plenty of exercise, that's helped Marcia stay slim and become a better runner. If you'd like to up your fiber intake, experts caution to take it slow.