Here are the 22 best sources of fiber

Eating fiber isn’t just about staying regular in terms of digestion, it also helps lower cholesterol, control blood sugar, and prevent all kinds of diseases. Women should consume 21-25 grams daily, according to the Mayo Clinic, while men need 30-38 grams. Most fruit (including bananas, oranges, and berries) provides a decent amount of fiber, as do many veggies, breads, and nuts— but only a select few can be considered top-tier in terms of fiber. Here are the 22 best sources.