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Better yet, you don't have to shell out thousands to incorporate more fiber into your diet. If you're like the average American adult, you get a mere 15 grams of fiber in your diet daily well below the 25 to 35 grams recommended in the Dietary Guidelines for Americans . Here are some ways to boost your intake and reap the weight-loss benefits: 1. Get to know these fiber-rich foods. Click to expand Drs. Rx: How to Get Your Fiber at Breakfast The Doctors (video) Newsflare 0:42 UP NEXT Add more of these fiber-rich foods to your diet; they will help fill you up without weighing you down. They are among the highest-fiber finds in their respective food groups. For more hunger-crushing benefits, look for foods that have a combination of fiber and protein, like several highlighted here: --3 GG Scandinavian crispbreads (18 grams of fiber) --1 slice of German rye or pumpernickel bread (6 grams of fiber; 3 grams of protein) --Bowl of high-fiber cereal like All-Bran or Fiber One (10 to 14 grams of fiber) --1 cup of blackberries and raspberries (7 to 8 grams of fiber) --1 medium artichoke (7 grams of fiber) --1/2 cup of legumes such as beans, peas or lentils (5 to 8 grams of fiber; 5 grams of protein) --1 tablespoon of chia seeds (5 grams of fiber; 3 grams of protein) --1 medium apple or pear (4 to 6 grams of fiber) --4 prunes (4 grams of fiber) --1 cup cooked barley oatmeal (4 grams of fiber; 5 grams of protein) --49 pistachios (3 grams of fiber; 6 grams of protein) --1 cup of cooked broccoli or Brussels sprouts (3 to 4 grams of fiber) 2. Combine protein with fiber. While protein is often touted as the most filling nutrient, a recent study from Food & Nutrition Research found that bean burgers (rich in the power pair of fiber and protein) were more filling than a calorie-matched veal or pork burger (both of which are rich in protein, but not fiber).
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