foods rich in fiber

Most fruits and veggies are good sources of fiber.

IMHO, be careful with the fiber one products - not that they 'bad' per se, they taste really good, and i end up eating them as a treat or candy, which for me is a gateway for real candy.

I struggled with fiber as well for a while.

It's easy to add some to your diet without even feeling like you do anything.

Fruits is general are really high. Raspberry is one of the highest one, I have some frozen raspberry that I add in everything: Oatmeal, yogurt, smoothie.

You can easily add a tbsp of flax or chia seed in many thing, it taste like nothing or almost and is really high in fiber. Add in in your yogurt, cereal, smoothie, even mix it in your vinaigrette for your salad.

Make sure to eat whole grain: bread, brown rice, cereal, etc...

Hitting 15-25g of fiber in a day is really easy if you do the above.

To go over the 20-25g/day, you'll have to make a more conscious effort: Lentils have a ridiculously high amount of fiber. I enjoy Lentil Indian curry, it taste really good and is very low in calorie if you stay tomato based. Beans in general are great, make sure every meal you plan have 10g or more of fiber and you'll hit the 30g.

Here is an example of a typical day:
41g of banana (half a banana) 1g
1 cup Almond milk 1g (you wouldn't have it with regular milk however this has no protein so if you get hungry easily go with regular milk)
1.5 cup of All Bran cereal 8g
1 tbsp (15g) of slice almond : 2g
That's 10g of protein, 12 g of fiber and 328 cals

For lunch I had:
Mashed chickpeas salad in a sandwich (roughly mash chickpeas together with a bunch of thinly diced veggies such as celery, carrot, green onion, etc, add mayonnaise or hummus to taste, a bit of garlic and mustard, eat in in a sandwich like you would a egg salad sandwich). About 1/2 to a cup is 5g.
1 slice of toasted whole grain bread: 3g (I went for an open face sandwich)
bunch of veggie sticks: 2g
That's 17g of protein,10g of fiber and 371 cals

For dinner I had Lasagna spinach roll (you spread ricotta and cooked spinach in a lasagne sheet and roll, add marinara sauce on top and cheese, oven for 30 minutes)
Made with Catelli smart pasta, it's 6 g
ceasar salad on the side: 2g
a cup of steamed broccoli: 2g (or any other greens really)
18g of protein, 10g of fiber, 386 calories

That whole day is 30g with no snacks and still a bunch of calories left! Eat an apple +4g, have yogurt with a handful of raspberries +4g, etc...

I consume at least 25 and often upwards of 50 g of fiber per day - and I don't typically even make a conscious effort anymore. I focus on whole grains, love nuts, and eat lots of produce with very little processed food. Feel free to check out my diary for ideas, although it doesn't show fiber since that's not a concern for me. However, please note that you will want to increase fiber slowly do avoid GI issues.

mung beans! I was so surprised to find out they got sooo much fiber (and protein too) per cup its about 20 something fiber.

I've just gone through a few weeks of adapting my diet to get more fibre in. In addition to the fruits, veggies, brown rice, and nuts I was eating before, I've added All Bran cereal, oat bran, wholewheat pasta, chia seeds, and a brand of multi-seeded bread, which is higher in fibre than the brand I was buying before.

Lentils - high in fiber and protein. A staple in my diet.