According to the Mayo Clinic, women should aim to get 21-25 grams of fiber per day while men should get 30-38 grams per day.
Here are some of the best (and healthiest) ways:
- 1 cup of raspberries: 8 grams
- 1 cup of cooked split peas: 16.3 grams
- 1 medium artichoke: 10.3 grams
- 1 medium pear: 5.5 grams
- 1 cup of broccoli: 5.1 grams
In comparison, 3/4 cup of bran flakes contain 5.3 grams of fiber, just barely better than broccoli and not as good as a pear. Per serving the above foods will also provide far more nutritional value in the form of vitamins, minerals, polyphenols and bioflavonoids, along with the fiber than bran flakes ever will.