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The average American consumes about 5-13 grams of fiber daily, Digestive Freedom Plus but nutrition experts recommend a day-to-day intake of 20-35 f. Here's what you can make in scouting around for your high fiber food plan. Start by replacing white bread with whole grain bread, white rice with brown rice. Add more beans and legumes, veggies, fruits, seeds and loco. Any foods with longer than 4 grams per serving are categorized as rich in fiber.

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