The benefits of fiber are endless. There are plenty of reasons to get more of this type of carbohydrate.
Most experts recommend trying to get 25-30 grams of fiber daily. Here are some readily-available, gluten-free, fiber-rich whole foods to boost your fiber intake:
Beans: Beans are an amazing source of fiber. In fact, you can get more than half your entire recommended amount in one serving if you choose the right bean. Here are the number of grams of fiber per cup of cooked beans:
- Adzuki beans 17
- Black beans 15
- Garbanzo beans (chickpeas) 12
- Kidney beans 16
- Lentils 16
- Navy beans 19
- Pinto beans 15
Nuts: Nuts pack a major punch, too. Eat them for protein as well as fiber. Here are the 
number of grams of fiber per one-ounce serving of nuts:
- Almonds 4
- Brazil nuts 12
- Cashews 1
- Pine nuts 12
- Pistachios 3
- Walnuts 2
If you want to get more fiber but are unsure what type of foods provide you with fiber, follow this rule of thumb: think plants. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber.
Soluble fibers create kind of a gel when mixed with water, like oatmeal and legumes. Insoluble fibers don’t dissolve in water and include brans and cereal grains. To receive the greatest health benefit, eat a wide variety of high-fiber foods.