Yogurt, granola, seeds, crisp, dry products of the soil in a bowl .These food—remarkably vegetables, natural products, vegetables, and entire grains—should supply around 20 to 35 grams of dietary fiber daily, contingent upon your calorie needs. (Go for 14 grams of fiber for each 1,000 calories, as prompted by the Dietary Guidelines for Americans.) Fiber moderates the ingestion of starches, so they have less impact on insulin and glucose, and it gives other medical advantages. Endeavor to fill 75% of your plate with create, vegetables, and entire grains—leaving just a single quarter for meat, poultry, or other protein sources.