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Best high-fiber foods: Oats (10 grams fiber per 100 grams) Lentils (8 grams fiber per 100 grams) Black beans (8 grams fiber per 100 grams) Broccoli (3 grams fiber per 100 grams) Avocado (7 grams fiber per 100 grams) Chia seeds (34 grams fiber per 100 grams) You want to hit 25 to 35 grams of fiber daily