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" With fiber comes a slew of confusing terms, but thankfully, most nutritionists and dieticians agree with USAToday.com Food &amp;amp;amp; Nutrition blogger Dawn Jackson Blatner, RD, who says, &amp;quot;As long as you incorporate some fiber into your diet\u2014and, for the most part, from foods that naturally contain it\u2014you&amp;#039;ll reap the many benefits, including bowel/digestive health and disease prevention.&amp;quot; But the real talk of the town is the effect that fiber has on weight loss. &amp;quot;The beauty of fiber is that it makes you feel full\u2014it has that satiety effect,&amp;quot; explains Joan Salge Blake, MS, RD, author of Nutrition &amp;amp;amp; You. &amp;quot;And that&amp;#039;s good\u2014you want to outsmart your stomach when you&amp;#039;re trying to lose weight,&amp;quot; she adds.   However, despite the many benefits of fiber, according to Blatner, the average daily intake of fiber is only at about 15 grams\u2014almost half of the Food and Nutrition Information Center&amp;#039;s recommendation of 25 to 30 grams per day. &amp;quot;There&amp;#039;s a common misconception that fiber is only really crucial to your diet as you age,&amp;quot; explains Salge Blake. &amp;quot;Yes, older people maybe complain of problems that are coincidentally a result of a low-fiber diet, but [fiber] is important for everyone.&amp;quot;   Unfortunately, the social ramifications of a fiber-fortified diet\u2014including flatulence, bloating, abdominal discomfort and diarrhea\u2014can make it a turnoff for some people. To avoid feeling uncomfortable, the trick is to introduce fiber into your diet very slowly. &amp;quot;As your body gets used to it, start increasing your daily servings,&amp;quot; Salge Blake recommends. You can also lessen the unpleasant results of an increase in fiber intake by upping your fluid intake. &amp;quot;Think of fiber as if it were a dry sponge,&amp;quot; she says. &amp;quot;When you hydrate fiber, it expands within your GI tract\u2014allowing it to start doing its job,&amp;quot; Salge Blake says.   So, how can you increase the amount of fiber you get throughout the day? Luckily, you don&amp;#039;t have to stick to boring bran cereal; fiber is found in many familiar and accessible foods. Here, we&amp;#039;ve listed 10 fiber-rich foods\u2014each with two recipe recommendations\u2014that will make getting your fiber fix a delicious experience.   10 Fiber-Rich Foods and Recipes:   1. Lentils (cooked): 15.6 grams of fiber per cup   \u2022 Salmon with Lentils (12 grams of fiber per serving) \u2022 Italian Lentil and Vegetable Stew (12 grams of fiber per serving)   2. Black beans  (cooked): 15 grams of fiber per cup   \u2022 Barbecue Pork &amp;amp;amp; Beans (14 grams of fiber per serving) \u2022 Mexican Lasagna (11 grams of fiber per serving)   3. Broccoli  (cooked): 5.1 grams of fiber per cup   \u2022 Veggie Stuffed Shells (7 grams of fiber per serving) \u2022 Broccoli &amp;amp;amp; Tomato Pizzas (5 grams of fiber per serving)   4. Brown rice (cooked): 3.5 grams of fiber per cup   \u2022 Vegetable Curry with Cinnamon Brown Rice (11 grams of fiber per serving) \u2022 Asian Rice Salad (5 grams of fiber per serving)   5. Apple: 4.4 grams of fiber per medium apple with skin   \u2022 Braised Pork and Apple Stew (5 grams of fiber per serving) \u2022 Asian Sesame Apple Slaw (5 grams of fiber per serving)   6. Oats (cooked): 4 grams of fiber per cup   \u2022 Slow Cooker Maple-Berry Oatmeal (3 grams of fiber per serving) \u2022 Muffin-Top Apple Oatmeal Cookies (2 grams of fiber per serving)   7. Almonds: 3.5 grams of fiber per ounce  \u2022 Wasabi Almond Catfish with Roasted Baby Squash (5 grams of fiber per serving) \u2022 Fillo-Topped Moroccan Chicken (4 grams of fiber per serving)   8. Popcorn (air-popped): 1.2 grams of fiber per cup  \u2022 Snackin&amp;#039; Popcorn (6 grams of fiber per serving) \u2022 Tex-Mex Snack Mix (1 gram of fiber per serving)   9. Orange: 3.1 grams of fiber per medium orange  \u2022 Glazed Salmon on Greens and Orange Salad (4 grams of fiber per serving) \u2022 Orange Turkey Stir-Fry (5 grams of fiber per serving)   10. Artichoke (cooked): 10.3 grams of fiber per medium artichoke   \u2022 Tuscan Lamb Shanks (8 grams of fiber per serving) \u2022 Penne Greek-Style with Chickpeas (8 grams of fiber per serving)   "^^<http://www.w3.org/2001/XMLSchema#string>
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