Most whole grains are a great source of fiber. Start with breakfast: Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Add fruit and youâll be on your way to the daily goal of 38 grams for men under 50 and 25 grams for women under 50.uts, Seeds, and Fiber. Many people steer clear of nuts and seeds because they tend to be high in calories and fat. But they can be a great source of fiber and other nutrients. A 1/4 cup of sunflower seed kernels, for example, has 3.9 grams of fiber.
Let's start with some QCD Basics. First, you must make the distribution from a traditional IRA after the date you turn 70 1/2. A distribution in March would not qualify. Second, the charity must be a qualified public charity. You can verify eligibility with the IRS here. Third, the check from the IRA may be mailed to you for presentation to the charity but it must be made payable to the charity. Fourth, it has to qualify as a 100% cash donation so no tickets to the annual banquet can be received by you for the donation.
The income exclusion for qualified charitable distributions only applies to the extent that the aggregate amount of QCDs made during any taxable year for an IRA owner doesnât exceed $100,000. Thus distributions from multiple IRAs are capped at a maximum total of $100,000.