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 and no where near the nutritional value of either. Per serving the above foods provide far more vitamins, minerals, polyphenols and bioflavonoids, along with the fiber than bran flakes ever will. In fact, bran is considered an ANTI-nutrient because it binds to minerals in the gut robbing you of the ability to absorb them.